• 05/15/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Bench Warm Up (No Measure)

    3 mins bike, row, jump rope, run

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts


    Wall Clocks


    Bench Press (1RM)


    Metcon (AMRAP – Rounds and Reps)

    AMRAP 16

    Run 400m

    21 BJ 24/20

    15 DL 225/155

    9 Bar over Burpees

    Auxiliary Training

    Snatch (EMOM 7 @ 65%)

    Work up to 65%


    EMOM 7

    5 TNG Snatches

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