• 05/05/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    RTW Warm-Up (No Measure)

    2 Rounds

    1:00 Bike

    1:00 Row

    1:00 Jump Rope

    1:00 Plank

    1:00 Jog

    Then mobility & movement practice

    WOD

    Clovis (Time)

    For time:

    Run 10 miles

    150 Burpee pull-ups
    In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012
    To learn more about Clovis click here
    Just Kidding 😉

    Zeus (Time)

    3 Rounds for time of:

    30 Wall-Ball Shots, 20#

    30 Sumo-Deadlift High Pulls, 75#

    30 Box Jumps, 20″

    30 Push Press, 75#

    30 Calorie Row

    30 Push-ups

    10 Bodyweight Squats
    In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
    To learn more about Zeus click here

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