• 06/18/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Farmers vs Lumberjacks (No Measure)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Partner Conveyor Belt

    12 Min AMRAP

    20 x Singles

    10 x Situps

    5 x WallBalls 20/14

    Partner A does 20 singles then moves to sit-ups, Partner B then starts 20 singles. Follow after one another. Start your faster Athlete 1st. Can not advance to next station until your partner finishes in front of you. After each partner finishes wall balls mark a round on the whiteboards on the wall. After Partner A&B complete the wall balls it = 2 Rounds.

    Extra Credit

    After the WOD you can choose to Max out your Back Squat (if you didn’t yesterday) &/or play Rowling

    Rowling (AMRAP – Reps)

    10 Frames / Row as close to 100m

    as possible. If you get 100 exactly on 10th frame you get a 2nd Rowl to replace one of your previous frames

    Get 100 on your 2nd Rowl you get a final Rowl.

    We will score as folllows:

    1pt deducted for every meter

    over or under 100

    100m = 10pts for frame

    101 or 99 = 9

    102 or 98 = 8

    103 or 97 = 7

    104 or 96 = 6

    105 or 95 = 5

    106 or 94 = 4

    107 or 93 = 3

    108 or 92 = 2

    109 or 91 = 1

    110 or more, 90 or less you suck! lol

    Strength

    ME: Back Squat (1RM)

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