• 01/15/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings
    Sub 6 x Samson Stretch w/Twist for Burpees……. To many burpees yesterday 😉

    Weightlifting

    531: Back Squat (5 @ 75%, 3 @ 85%, 1 or more @ 95%)

    WOD

    2013 Regionals Event 5 (Time)

    21-15-9

    Deadlift 315/205

    Box Jump 30/24

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+