• 08/17/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Weightlifting

    Part A: Crew

    A: Snatch

    1×3 @ 65%

    2×3 @ 70%

    2×3 @ 75%

    2×1 @ 80%

    2×1 @ 85%

    1×1 @ 90%

    Find Heavy single

    Weightlifting

    Part B: Individual

    B: Snatch Pull (4×3 @100%)

    Strength

    Back Squat (5RM)

    find 5RM

    then

    -5% for 5

    -10% for 5

    Metcon (Time)

    3 Rounds for time

    15 x KB Swings 50/35

    10 x T2B

    5 x S2OH 115/75

    200m Run

    10 min time cap

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