• 06/23/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Bench Press (Use % for the WOD)

    Use 65% of 1RM for your D.E in the WOD

    WOD

    Metcon (Time)

    Buy IN: 1 Mile Run

    then

    8 Rounds

    9 Box Jumps

    6 Box Dips

    3 Bench Press @ 65% of 1RM

    Cash Out: 800m Run

    Scaled = Buy In 800m Cashout 400m

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