• 05/28/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Foam Roll or Barbell smash quads b4 warmup

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Metcon (Time)

    Individual or Partner

    200 Du’s

    150 WBs 20/14

    100 BJO 24/20

    50 Cal Row or AD

    800m Run

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