• 10/12/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat

    Press

    Power Jerk

    Weightlifting

    Clean and Jerk (1RM)

    WOD

    Wodapalooza qualifier WOD #4 (AMRAP – Reps)

    AMRAP 9

    3-6-9-12-15-18-21……Etc

    Snatch 75/55

    Box Jumps 24/20

    RX= Jumps not stepups, you can do step ups as scaled

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