• 01/28/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Black Betty Warm Up (No Measure)

    (1st) Jumping Jacks

    (Black Betty)–> Burpees

    (2nd) Squats

    (Black Betty)–> Burpees

    (3rd) Sit-Ups

    (Music Change) –> Run

    (Black Betty)–> Burpees

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 25

    Partner Pacesetter

    Partner A: Row 500m or bike .6 mi (Pacesetter)

    Partner B:

    AMRAP

    5 Pullups

    5 PC 155/105

    5 BJ 30/24

    Cash Out

    3 x 1min Planks

    Rest as needed between

    Then 1 M.E Plank

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