• 07/13/2015


    CROSSFIT FLIGHT – CrossFit

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    WOD

    Granite Games qualifier 15.4 (AMRAP – Reps)

    13 Minute AMRAP

    10 Deadlifts (225/155)

    5 Ring Muscle-ups

    10 Deadlifts (255/175)

    5 Ring Muscle-ups

    10 Deadlifts (285/195)

    5 Ring Muscle-ups

    10 Deadlifts (315/215)

    5 Ring Muscle-ups

    10 Deadlifts (345/235)

    5 Ring Muscle-ups

    10 Deadlifts (375/255)

    MAX Ring Muscle-ups

    *SCALED

    10 Deadlifts (165/105)

    3 Pull-ups

    10 Deadlifts (185/125)

    6 Pull-ups

    10 Deadlifts (205/145)

    9 Pull-ups

    10 Deadlifts (225/165)

    12 Pull-ups

    10 Deadlifts (245/185)

    15 Pull-ups

    10 Deadlifts (265/205)

    MAX Pull-ups

    WOD

    Alternate WOD for non Granite Games athletes

    3rd Base (Time)

    3 Rounds of “Baseline”

    500m Row

    40 x Air Squats

    30 x Sit-Ups

    20 x Push-Ups

    10 x Pull-Ups

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