• 03/30/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Warm-up (No Measure)

    5 minutes

    General Cardio

    Shoulder mobility

    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat

    Press

    Power Jerk

    Skill

    Clean & Split Jerk Technique

    Weightlifting

    Clean and Jerk (Find 1RM)

    Choose to stay light and work on technique or work up to a heavy single

    WOD

    Metcon (AMRAP – Reps)

    8 min Partner Pacessetter WOD

    8 Power Cleans 135/95

    T2B

    Score is total T2B, Power Cleans are the pacesetter

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