• 04/07/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Bike, Run or Row 400 meters

    Angled PVC Stretch

    Burgener Warm-up

    Leg Swings (4 directions)


    500m Row (Time)

    Max Effort 500m Row


    Snatch technique


    Metcon (Distance)

    W/ 2:00 running clock:

    Do 10 Power Snatches, 75/45 95/65

    Then run as many meters as possible with remaining time.

    * Rest 1:00, then repeat 4 times for a total of 5 rounds.

    * Score= Total meters ran

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