• 09/01/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    Close Grip Bench (1RM)

    CGBP 16″ between grip

    Index finger on smooth

    WOD

    Metcon (Time)

    3 Rounds for time of:

    21 Deadlifts, 185/135

    15 Ring Dips

    9 Front Squats, 185/135
    *Audible, changed pullups for dips (finisher for bench)

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