• 03/24/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Upper/Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    WOD

    Metcon (Time)

    21-15-9

    PS 95/65

    Burpees

    Weighted Box Step overs* 24/20

    *You choose the weight

    Auxiliary Training

    EMOM 12

    Odd: 1 Heavy Squat Clean

    Even: 1 Heavy Split Jerk from Rack

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