• 07/10/2014


    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

    WOD

    “WTF?” (Time)

    Partner WOD

    Perform 5 Burpees ea between exercises

    Row 2000m
    50 x Deadlifts 225/155
    50 x Back Squats 185/125
    50 x Front Squats 155/105
    50 x Power Cleans 135/85
    50 x Floor Press 95/65
    50 x Barbell Lunges 45/35

    Scale A/B
    Deadlift 185/125 B 155/85
    Back Squat 155/105 B 135/85
    Front Squat 135/85 B 95/65
    Power Clean 95/65 B 65/55
    Floor Press 75/55 B 45/35
    Lunges A&B = Body weight

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