• 06/21/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Sprint to sign / Jog back (No Measure)

    3 Rounds

    Sprint to sign
    Jog back
    10 x Push-ups

    WOD

    Gallant (Time)

    For Time:
    Run 1 Mile with a 20# Medicine Ball
    60 Burpee Pull-ups
    Run 800m with a 20# Medicine Ball
    30 Burpee Pull-ups
    Run 400m with a 20# Medicine Ball
    15 Burpee Pull-ups
    Partner or Individual
    If doing as Partner WOD both must run together but can split up burpee pull-ups

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