• 04/01/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Strength

    ME: Front Squat (1RM)

    WOD

    CrossFit Games Open 14.5 (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 13.2 (AMRAP – Rounds and Reps)

    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+