• 05/30/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Partner WOD

    AMRAP 9

    20 x WB’s 20/14

    10 x Power Cleans 115/75

    10 x OH Squats

    Rest 3

    AMRAP 9

    100 x Dub’s

    24/20 Cal Row

    Rest 3

    AMRAP 9

    3 x MU’s (or 9 x C2B & 9 x Dips)

    10 x Partner Burpees

    20 x Back Squats 115/75

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