• 05/28/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper/Lower #4 (No Measure)

    Run 200m

    3 Rounds

    10 x Good Mornings

    10 x Pass Thru’s

    10 x KB Swings

    10 x Goblet Squats

    Run 200M

    Weightlifting

    DE: Box Squat (10×2 @ 60% (Speed!))

    WOD

    Metcon (AMRAP – Rounds and Reps)

    12 Min AMRAP

    0-3 Minute

    3 x Hang Cleans 155/105

    3 x Floor Press

    3-6 Minute

    6 x Deadlift

    6 x V-Ups

    6-9 Minute

    3 x Hang Cleans

    3 x Floor Press

    9-12 Minute

    6 x Deadlift

    6 x V-Ups

    Total Rounds plus Reps

    add all 4 scores together

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