• 07/15/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    WOD

    Abbate (Time)

    For Time:

    Run 1 mile

    21 Clean and Jerks, 155#

    Run 800 meters

    21 Clean and Jerks, 155#

    Run 1 Mile
    In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
    To learn more about Abbate click here
    Women’s RX 105#

    Scale A = 1/2 Mile, 400m, 1/2 Mile

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