• 10/19/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Coach Call Out (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    SWOD

    EMOM 10

    ODD: 1 heavy squat clean

    EVEN: 1 heavy split jerk from rack.

    Squat clean from floor then place in rack. Jerk from rack then drop to floor

    Strength

    Deadlift (1RM)

    Find 1RM

    WOD

    Metcon (Time)

    30 x Snatch 95/65

    30 x Situps

    30 x C&J 95/65

    30 x Push-Ups

    30 x Back Squats 95/65

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