• 09/17/2014


    CROSSFIT FLIGHT – CrossFit

    Jake’s Birthday WOD

    View Public Whiteboard

    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks
    Push-Ups
    Arm Circles
    Air Squats
    Cat Cows
    Fire Hydrants
    Scorpions

    Mobility

    Shoulders, Front Rack, Hips

    WOD

    Jake’s Birthday WOD (Time)

    Buy In: 29 Burpees

    3 Rounds

    9 x Thrusters 155/115
    1 x Muscle Up
    7 x HSPU
    1 x Muscle Up
    9 x Power Cleans 155/115
    85 x Dubs

    Cash Out: 29 Burpees

    *Scale for Muscle Ups =
    2 C2B Pullups & 2 Dips

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