• 05/19/2015


    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

    Strength

    ME: Box Squat (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Partner 5 Min AMRAP

    4 x Tandem Deadlifts

    6 x Alternating bar over burpees

    RX 405/285

    Scale A 285/215

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