• 09/08/2014


    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 Burpess
    9 x Jump Squats
    12 x Walking Lunges

    WOD

    Kelly (Time)

    5 Rounds for time of:
    400m Run
    30 Box Jumps, 24” / 20”
    30 Wall-Ball Shots, 20# / 14#

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