• 05/06/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Max Distance 20 Pull Row (Distance)

    Max distance Row (meters) in 20 Pulls

    warm up first then reset the monitor

    20 hard pulls for max distance
    then:

    G/D/S

    WOD

    Metcon (Weight)

    Teams of 2

    10 Minutes to find 1RM Power Clean

    Score is combined weight

    For teams of 3 take the average of all 3 and multiply x 2

    rest 1 min

    then

    Metcon (AMRAP – Reps)

    AMRAP 5

    Max Cal Row

    (alt as needed)

    rest 1

    AMRAP 5

    5 S2OH 115/75

    5 BJ 24/20

    (Conga line)

    rest 1

    AMRAP 5

    5 Med Ball Situps 20/14

    5 Wall Ball 20/14

    (You go I go)

    rest 1

    *Repeat from Top as 3 min AMRAPS

    w/ 1min rest between.

    Total Time with 10min Clean = 40 Min

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