• 04/25/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out’s #3 (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Teams of 3

    AMRAP 30

    24 x Box Jumps 24/20

    42 x Wall Balls 20/14

    24 x KB Swings 50/35

    12 x Squat Cleans 185/135

    4 x Muscle-Ups ring or bar, 12 x C2B or 24 x Pull-ups

    12 x Floor Press 185/135

    240m row x ea. partner

    42 x Deadlifts 185/135

    24 x Burpees

    Scale A 135/95

    Scale B 95/65

    *If you finish start over, score is total round and reps.

    ** Each team member must row 240m at any point during the current round. The team does not have to visit the rower together but each must row 240m before starting next round. 240m = 24 reps

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