• 03/02/2016

    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

    SWOD

    Sumo Deadlift (Set 3RM)

    Time Cap 15

    Then, Immediately following. No transition time.

    Metcon (No Measure)

    8 EMOM

    Sumo Deadlift @ 75% of 3RM

    5 reps

    WOD

    Baseline (Time)

    1 Round for time
    500m Row
    40 Squats
    30 Sit-Ups
    20 Push-Ups
    10 Pull-Ups

    Mobility

    Coach Colin to select ROMWOD

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