• 05/14/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower (No Measure)

    3 Rounds
    :15 Jumping Jacks
    :15 Samson Stretch
    :15 Kettlebell Swings
    :15 Goblet Squats

    Mobility

    Front Rack

    SWOD

    1 minute Double Under Test (AMRAP – Reps)

    WOD

    Metcon (Time)

    8 Rounds

    EMOM –> 4 Burpees

    8 x Power Cleans 115/75RX 135/95RX+
    8 x Bent Over Rows
    8 x KB Swings 50/35RX 70/45RX+
    8 x Box Jumps 24/20RX 30/24RX+
    70# KB for those that are doing
    30″ box jumps & 135# Cleans and Bent Over Rows

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