• 04/23/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    (No Measure)

    Run 200m

    2 Rds
    10 x KB Swings
    10 x Goblets
    10 x Pass Thru’s
    10 x OH Squats
    10 x Tuck Jumps

    Metcon

    Front Rack, Shoulders, Hips

    SWOD

    w/ empty barbell

    5 x Power Cleans
    5 x Squat Cleans
    5 x OH Squats

    WOD

    Metcon (Time)

    20 x Power Cleans
    200m Run
    20 x KB Swings
    200m Run
    20 x OH Squats
    200m Run
    20 x Lateral Hops
    200m Run
    20 x C2B Pull-Ups
    200m Run
    20 x Squat Cleans
    200m Run
    RX 115/75 BB
    RX 50/35 KB

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