• 10/02/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1
    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds
    3 x Inch Worm Push-Ups
    6 x Burpees
    9 x Jump Squats
    12 x Good Mornings

    WOD

    Metcon (AMRAP – Rounds and Reps)

    10 min AMRAP

    Longer –> 20 Lateral Hops
    Heavier –> 4 x Deadlift 315/215
    Higher –> 6 x Box Jumps 30/24

    Rest 5 Minutes

    10 in AMRAP

    Shorter –> 10 x Dubs (2-1 Singles)
    Lighter –> 8 x Hang Squat Cleans 115/75
    Lower –> 10 x Hand Release Push-Ups
    Score is Rounds & Reps from 1st
    10 Min AMRAP plus Rounds and Reps
    from 2nd 10 Min AMRAP

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