• 09/19/2013


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Warm-up (No Measure)

    3 Rds

    10 X Pass Thrus
    10 X PVC OH Squats
    10 X Pistols (scale as needed)

    Mobility

    Hips & Ankles

    Weightlifting

    Find new 1RM

    Overhead Squat (5-5-3-3-1-1)

    WOD

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

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