• 09/17/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    PVC Pipe Game

    2 attempts max watts row

    Then partner up, get out equipment for WOD and hit some reps of ea movement

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Partner WOD

    AMRAP 9

    20 x WB’s 20/14

    20 x S2OH 115/75

    Rest 3

    AMRAP 9

    100 x Dub’s

    24/20 Cal Row

    Rest 3

    AMRAP 9

    6 x MU’s

    10 x Partner Burpees

    20 x Back Squats 115/75

    *scale to bar, jumping, banded or 12 C2B / 12 Dips

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