• 09/20/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    Strength

    8th Day Games 2016 “Pole Position” (Time)

    Max OH Barbell hold

    For time:

    RX+ 185/125

    RX 135/95

    RX+ = RX Division

    RX = Modified

    WOD

    8th Day Games Solo version of Domino Effect (3 Rounds for reps)

    *Keep Score for each round, You will enter 3 scores

    In 3 Min

    Bike .8/.6

    then AMRAP

    BJ 30/24

    Rest 1 min

    In 3 Min

    Row 400/300

    then AMRAP

    KBS 50/35

    Rest 1 Min

    In 3 Min

    100 DU, 200 SU or 100 bar hops

    then AMRAP

    C&J 165/105

    *Weight from modified division

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