• 07/14/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    SWOD

    last test 4/25

    2k Row (Time)

    Max Effort 2k Row

    WOD

    This was programmed as extra credit 6/14, if you did Nancy try and beat your score from last month.

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

    Auxiliary Training

    If you didn’t do Mon, Tues or Wed

    Back Squat (1RM)

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