• 09/16/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    Back Squat

    Find 3RM

    then

    -5% for 3

    -10% for 3

    WOD

    Metcon (4 Rounds for reps)

    TABATA

    8 Rds at each station

    4 Minutes at each station

    Score is lowest reps in any 8 sets

    *Burpees to Plate 45/25

    *Push Ups RX feet on 45/25

    *Box Jumps 24/20

    *Seated Strict Press 45/35

    Weightlifting

    Part B: Individual

    B: Power Snatch

    Power Snatch + OHS

    1×2 (1+1) @ 60%

    1×2 (1+1) @ 65%

    2×2 (1+1) @ 70%

    2×2 (1+1) @ 75%

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