• 08/12/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    2 attempts max Watts on rower

    then

    Pipe Game warmup

    WOD

    Metcon (Time)

    Team of 2 or 3

    6 Rounds

    Run 400m (2 people ea run 200m relay)

    30 x Box Jumps 30/24

    30 x WallBalls 20/14

    30 Minute Cap

    Weightlifting

    Part B: Individual

    Bear Complex (Work up to a heavy single complex)

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press

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