• 01/20/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower + To the left to the right (No Measure)

    3 Rounds

    10 x Pushups

    5 x Jump Squats

    To the left to the right x 15 burpees

    Skill

    Rope Climbs

    WOD

    Metcon (Time)

    8 RDS

    EMOM 4 Burpees

    8 x Power Clean 115/75

    8 x Push Jerk

    8 x KB Swing 50/35

    8 x Box Jumps 24/20

    20 Minute time cap on WOD

    If you don’t finish in time cap add 1 second per unfinished rep

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