• 03/01/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body Warm Up (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    SWOD

    Metcon (No Measure)

    EMOM 10

    @35-45% 1RM Clean

    2 Power Clean

    2 Hang Power Clean

    Immedietly following EMOM:

    (no transition time)

    Power Clean (3-3-3)

    Time cap 6

    Within 6 minutes, find heaviest 3 rep set of power clean. ONLY 3 attempts made be made. T’n’G not required, but do not rest between reps. Record heaviest 3 rep set completed.

    WOD

    Metcon (Time)

    10-8-6-4-2

    Bent Over Row 115/75

    Floor Wipers 115/75

    (2 count/L&R count as 1 rep)

    Mobility

    Coach Colin to select ROMWOD

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