• 04/11/2016


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Weightlifting

    Clean (5@50% 5@60% 5@70% of 1RM Clean)

    Halting Cleans

    (3 Sec. pause at knees)

    record 5@70%

    *Full squat clean

    WOD

    Metcon (AMRAP – Reps)

    In 8 minutes

    100 Dubs

    50 C2B

    Max reps C&J

    155/105 RX+

    135/95 RX

    115/75 Scale A

    *2 to 1 singles for dubs

    Score is max reps C&J with remaining time

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