• 03/28/2016

    CrossFit Flight Grand Haven1, CROSSFIT FLIGHT – CrossFit

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    Warm-up

    20 Jumping Jacks

    15 Air Squats

    10 Arm Circles (both directions)

    10 Shoulder Circles (both directions)

    10 Arms Across the Chest

    5 Burpess

    W/ PVC:

    :60 Pass Thru’s

    Slow Presses

    Thrusters

    WOD

    CrossFit Games Open 14.5 and 16.5 (Time)

    For Time:

    21 Thruster, 95#/65#

    21 Bar Facing Burpees

    18 Thruster, 95#/65#

    18 Bar Facing Burpees

    15 Thruster, 95#/65#

    15 Bar Facing Burpees

    12 Thruster, 95#/65#

    12 Bar Facing Burpees

    9 Thruster, 95#/65#

    9 Bar Facing Burpees

    6 Thruster, 95#/65#

    6 Bar Facing Burpees

    3 Thruster, 95#/65#

    3 Bar Facing Burpees

    CrossFit Games Open 16.5 Scaled (Time)

    For Time:

    21 Thruster, 65# /45#

    21 Bar Facing Burpees

    18 Thruster, 65# /45#

    18 Bar Facing Burpees

    15 Thruster, 65# /45#

    15 Bar Facing Burpees

    12 Thruster, 65# /45#

    12 Bar Facing Burpees

    9 Thruster, 65# /45#

    9 Bar Facing Burpees

    6 Thruster, 65# /45#

    6 Bar Facing Burpees

    3 Thruster, 65# /45#

    3 Bar Facing Burpees

    CrossFit Games Open 16.5 Masters 55+ (Time)

    For Time:

    21 Thruster, 65# /45#

    21 Bar Facing Burpees

    18 Thruster, 65# /45#

    18 Bar Facing Burpees

    15 Thruster, 65# /45#

    15 Bar Facing Burpees

    12 Thruster, 65# /45#

    12 Bar Facing Burpees

    9 Thruster, 65# /45#

    9 Bar Facing Burpees

    6 Thruster, 65# /45#

    6 Bar Facing Burpees

    3 Thruster, 65# /45#

    3 Bar Facing Burpees

    CrossFit Games Open 16.5 Masters 55+ Scaled (Time)

    For Time:

    21 Thruster, 45# /35#

    21 Bar Facing Burpees

    18 Thruster, 45# /35#

    18 Bar Facing Burpees

    15 Thruster, 45# /35#

    15 Bar Facing Burpees

    12 Thruster, 45# /35#

    12 Bar Facing Burpees

    9 Thruster, 45# /35#

    9 Bar Facing Burpees

    6 Thruster, 45# /35#

    6 Bar Facing Burpees

    3 Thruster, 45# /35#

    3 Bar Facing Burpees

    CrossFit Games Open 16.5 Teens 14-15 (Time)

    For Time:

    21 Thruster, 65# /45#

    21 Bar Facing Burpees

    18 Thruster, 65# /45#

    18 Bar Facing Burpees

    15 Thruster, 65# /45#

    15 Bar Facing Burpees

    12 Thruster, 65# /45#

    12 Bar Facing Burpees

    9 Thruster, 65# /45#

    9 Bar Facing Burpees

    6 Thruster, 65# /45#

    6 Bar Facing Burpees

    3 Thruster, 65# /45#

    3 Bar Facing Burpees

    CrossFit Games Open 16.5 Teens Scaled (Time)

    For Time:

    21 Thruster, 45# / 35#

    21 Bar Facing Burpees

    18 Thruster, 45# / 35#

    18 Bar Facing Burpees

    15 Thruster, 45# / 35#

    15 Bar Facing Burpees

    12 Thruster, 45# / 35#

    12 Bar Facing Burpees

    9 Thruster, 45# / 35#

    9 Bar Facing Burpees

    6 Thruster, 45# / 35#

    6 Bar Facing Burpees

    3 Thruster, 45# / 35#

    3 Bar Facing Burpees

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