• 03/24/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    20 Minutes to find 1RM Back Squat

    531: Back Squat (1RM)

    WOD

    Burpee Box Jump Thruster Ladder (AMRAP – Reps)

    Buy In: (before every round)

    5 x Burpee Box Jumps 24/20

    RD1 0:00 – 2:00

    Max Thrusters 95/65

    Rest 2:00-3:00

    RD2 3:00-5:00

    Max Thrusters 115/75

    Rest 5:00-6:00

    RD3 6:00-8:00

    Max Thrusters 135/95

    *Score is total Thursters

    Scale A

    75/55

    95/65

    115/75

    Scale B

    65/45

    75/55

    95/65

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