• 10/01/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    Strength

    Back Squat (Find 3RM)

    Find 3RM

    then

    -5% for 3

    -10% for 3

    Weightlifting

    Part B:

    B: Snatch Balance (4 x 2 @ 75%)

    WOD

    Metcon (Time)

    15-12-9

    Snatches 135/95

    OHS

    Box Jump Overs 24/20

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