• 10/01/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Coach Sams 22nd B-Day WOD (AMRAP – Reps)

    Teams of 2-3

    1 partner working at a time

    AMRAP 22

    94 PC total 115/85

    28 PU ea person

    22 db squat snatch ea

    9 rope climbs total

    Secret cash out: ???????

    GH we will be doing something else for rope climbs

    scale db squat snatch to kb snatch (no squat)

    scale rope climb to seated to standing

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