• 08/03/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump / Pull-Up (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Strict or partner assisted pullups

    6 x Burpees

    9 x Jump Squats

    12 x Walking Lunges

    SWOD

    12 Min EMOM counting down

    Even

    3 x T2B / K2E or Knee Raises

    2 x C2B / Pullup or Jumping PU

    1 x Bar Muscle Up or Practice

    ODD

    :30 Dips / :30 Rest

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 25

    20 x WallBalls 20/14

    10 x Box Jump 24/20

    20 x Hang PC 135/95

    Run 400m

    *If you end on the run

    100m = 10

    200m = 20

    300m = 30

    400m = another full round

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