• 09/28/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    WOD

    Metcon (Time)

    In 20 Minutes:

    Part A: Individual for time

    10 x C&J’s 215/155

    Run 1 Mile

    10 x C&J’s

    Part B: Partner for distance

    *w/ remaining time in teams of 2-3

    (assign teams before part a of WOD)

    Max Distance ROW (Meters)

    Metcon (Distance)

    Team Row for Distance

    Weightlifting

    Part B: Individual

    Snatch Grip Deadlift (5×3 @ 70% of 1RM deadliest)

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