• 02/07/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    Farmers vs Lumberjacks (No Measure)

    WOD

    “WTF?” (Time)

    Partner WOD

    Perform 5 Burpees ea between exercises

    Row 2000m

    50 x Deadlifts 225/155

    50 x Back Squats 185/125

    50 x Front Squats 155/105

    50 x Power Cleans 135/85

    50 x Floor Press 95/65

    50 x Barbell Lunges 45/35

    Scale A/B

    Deadlift 185/125 B 155/85

    Back Squat 155/105 B 135/85

    Front Squat 135/85 B 95/65

    Power Clean 95/65 B 65/55

    Floor Press 75/55 B 45/35

    Lunges A&B = Body weight
    35 Minute time cap

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