• 04/04/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Chumbawamba (No Measure)

    Burpees

    Planks

    Mt. Climbers

    Mobility

    Shoulders

    WOD

    Metcon (AMRAP – Rounds and Reps)

    25 MIN PARTNER AMRAP

    30 Deadlifts

    25 Power Cleans

    20 Burpees Over Bar

    15 T2B

    10 Snatch

    5 OHS ea. (or 10 Total)

    RD 1 – 95/65

    RD 2 – 115/75

    RD 3 – 135/95

    RD 4 – 155/115

    RD 5 – 135/95

    RD 6 – 115/75

    RD 7 – 95/65

    etc. etc….

    SCALE A

    75/55

    *Men +10/20 ea. RD

    **Women +5/10 ea. RD

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