• 04/29/2015


    CROSSFIT FLIGHT – CrossFit

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    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
    **RUN 200m x 2 to see the distance for the WOD

    Skill

    Warm up to the workout weight

    WOD

    Running Bear (Time)

    200m run

    5 Sets of Bear RX 95/65 RX+ 135/95

    200m run

    4 Sets of Bear

    200m run

    3 sets of Bear

    200m run

    2 sets of Bear

    *1 Set of Bear = Power Clean, Front Squat, Push Press, Back Squat, Behind the neck Jerk. Clusters or Squat Clean Thrusters are allowed

    Cooldown

    **Optional**

    1 mile run cool down to park bench @ river and back

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