• 10/13/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Weightlifting

    Part A

    Power Clean (5×3 TnG)

    Weight for 3’s

    Touch & Go each set

    :30-:45 sec. rest between sets

    2 people per bar max

    You go / I go

    Weightlifting

    Part B:

    Clean Pull (4×3 @ 100% of 1RM Clean)

    WOD

    Metcon (Time)

    2 Rounds

    50 x Push-Ups

    50 x Air Squats

    50 x Supermans

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