• 10/07/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper/Lower #4 Warm Up (No Measure)

    Run 200m

    3 Rounds

    10 x Good Mornings

    10 x Pass Thru’s

    10 x KB Swings

    10 x Goblet Squats

    Run 200M

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 9

    4 Thrusters 95/65

    5 PC

    6 Floor Wipers (L&R =1)

    Rest 3

    AMRAP 9

    7 Bentover Row (same weight as above)

    8 Front Rack Lunges (4/4)

    9 Lateral Bar Hops

    Score is Rounds & Reps added together from both pieces

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