• 07/14/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    9652 Warm Up (No Measure)

    3 Rounds

    9 x Burpees onto plate

    6 x OH plate lunges

    5 x Plate push press

    2 x Super slow squats w/plate

    Mobility

    Couch Stretch

    Front Rack w/ Band

    Strength

    ME: Thruster (1RM)

    WOD

    2010 Midwest Sectionals (Time)

    4 x Burpees EMOM

    20 x Thrusters

    20 x SDHP

    20 x Push Press

    20 x OH Squats

    20 x Front Squats

    95/65

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