CROSSFIT FLIGHT – CrossFit
Partner Down & Backs Warm Up (No Measure)
Leap Frog Down & Back
Army Crawl Down & Back
Partner Carry Down & Back
Deficit Deadlift from 45# Plate (5×3 Static Weight)
Maintain weight through all five sets. 45-60 seconds between sets. Approximately 50% 1RM of comventional deadlift weight.
Metcon (AMRAP – Reps)
RX+ Med Ball Knee-to-Elbow 14/10
10 Partner Deadlifts
RX+ 10 Trips
In the first AMRAP Partner A would do T2B/K-To-E, both partners would do the Deadlifts, then Partner A would complete the Dubs/Trips.
Partner B Would do all of the solo work the next round, Partner A would only participate in the Deadlifts. Etc…
In second AMRAP, only one partner works at a time, one KB per team. Score is total reps completed between the team.
Muscle Snatch (5-5-3-3-1-1)
Climbing Weight. Don’t bend knees, continue pull until locked out overhead. Record heaviest single.