• 03-24-2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    Strength

    Deadlift (5-5-3-3-1-1)

    Find a Heavy Single for the Day.

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12

    10 Deadlifts 115/85

    10 Bar Facing Burpees

    3 Thrusters 115/85

    Row 500m at some point in WOD. Meters do not count towards score.

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