• 05/06/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Mobility

    Super Squat

    Strength

    531: Back Squat (5-3-1+)

    5@75%

    3@85%

    1 or more @ 95%

    WOD

    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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