• 09/05/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Happy Labor Day!

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Solo or Partner

    Womens RX Weights:

    DL 185

    KB 50

    OHS 75

    20″ Box

    30# DB

    Lumberjack 20 (Time)

    20 Deadlifts, 275#

    Run 400m

    20 Kettlebell swings, 70#

    Run 400m

    20 Overhead Squats, 115#

    Run 400m

    20 Burpees

    Run 400m

    20 Chest-To-Bar Pull-ups

    Run 400m

    20 Box Jumps, 24″

    Run 400m

    20 Dumbbell Squat Cleans, 45#

    Run 400m
    On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
    To learn more about Lumberjack 20 click here
    Granite Games competitors sub DB Squat Cleans for DB Squat Snatches Alternating

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