• 04/30/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Partner WOD

    AMRAP 35

    1 partner at a time

    200m run or 300m row each

    You go, I Go

    Then

    100 Dubs total switch whenever someone breaks

    10 Burpees total 1 @ time

    10 G2OH (C&J or Snatch)

    *start back at the run for the start of next round *

    Ascending weight each RD

    RX Men 95/135/155/185/205/225

    RX Women

    65/85/105/125/145/165

    Scaled Men

    Use womens RX

    Scaled Women

    35/55/75/95/115/135

    Scaled B start with a light barbell & men make 10lb jumps total (5#’s per side) women make 5# jumps (2.5’s per side)

    Snatch when its light C&J when it starts to get heavy.

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