• 04/21/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Mobility

    Banded Hip

    Strength

    Sumo Deadlift w/band (10×2)

    WOD

    Metcon (Time)

    3 Rounds

    7 Power Cleans 135/95

    14 C2B

    21 Box Jumps 24/20

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