• 05/19/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Johnson (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    9 Deadlifts, 245#

    8 Muscle-ups

    9 Squat Cleans, 155#
    In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
    To learn more about Johnson click here

    OR

    Helton (Time)

    3 Rounds for time of:

    800m Run

    30 Dumbbell Squat Cleans, 50#

    30 Burpees
    In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
    To learn more about Helton click here

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