• 05/20/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Weightlifting

    Clean and Jerk (7 x 3 Climbing, rest 2 minutes between sets)

    WOD

    Metcon (Time)

    50 x Wall Balls 20/14

    15 x C&J 135/95

    15 x Front Squats

    15 x C&J

    50 x Wall Balls

    @ some point during WOD must

    complete 500m ROW

    *Competitors

    Men’s Wall Ball way above the 10′ line

    Women use 16# Med Ball

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