• 04/20/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    JYD for Time (Time)

    5 x Around the world ea.

    5 x Over under ea.

    Outlaw Barbell Snatch Warm Up (No Measure)

    1 Round w/ PVC

    1 Round w/ Empty Barbell

    5 Jump Shrug

    5 High Pull

    5 Muscle Snatch

    3 OH Squat

    3 Drop Snatch (Snatch Balance)

    3 Sotts Press

    Weightlifting

    Snatch (1RM)

    Spend 12 min to find 1RM

    Put in notes Squat or Power

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 12

    75 Snatches 75/55

    75 WB’s 20/14

    75 Situps

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