• 04/07/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower #3 (No Measure)

    3 Rounds

    1 x Body Blaster (Burpee, Pull-up, K2E)

    10 x Squats

    10 x Push-Ups

    10 x Situps

    WOD

    Metcon (Time)

    15-12-9

    Squat Cleans 95/65

    Pull-Ups

    Rest 5 Minutes

    12-9-6

    Squat Cleans

    Pull-Ups

    Rest 5 Minutes

    9-6-3

    Squat Cleans

    Pull-Ups

    *Remaining time to establish 1RM Squat Clean post WOD
    * This should be a light weight a quick couplet sprint then rest 5 minutes so you can sprint again. At the conclusion of the WOD you have the remaining time to set a 1RM Squat Clean

    Weightlifting

    ME: Clean (1RM )

    In notes post Power or Squat

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