• 02/01/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    3 Rd 5/10/5 Warm Up (No Measure)

    5 x Burpees

    10 x Squats

    5 x Push-ups

    Strength

    Back Squat EMOM

    E3MOM 15

    5 Rounds total

    5 Back Squats at 65-75% of 1RM

    Use lifting pace 32×1

    3 seconds down, 2 second pause at bottom, explode up and 1 second pause at top
    Keep weight light. 65% of 1RM at most.

    Metcon

    CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

    12-minute AMRAP of:
    150 Wall-Ball Shots, 20# / 14#
    90 Double-Unders
    30 Muscle-ups

    Accessory

    Box Squat (8×3 climbing weight, record heaviest set)

    Back Squat (For reference Only. Do not score.)

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