• 07/22/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper #1 Warm Up (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    30 x Jumping Jacks

    20 x Pass Thrus

    10 x Pushups

    5 x Burpees

    WOD

    More Hang Squat Clean volume to add to what you did/ learned on Wednesday

    Metcon (Time)

    5 Rounds

    10 HSPU

    10 HSC 125/85

    100m Sprint or

    10 Cal Row/Bike AFAP

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