• 10/22/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Partner Down & Backs (No Measure)

    Leap Frog Down & Back

    Army Crawl Down & Back

    Partner Carry Down & Back

    Skill

    Muscle Up Progressions

    Russian Dips

    Ring Rows / Dips

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20 Partner

    10 x OH Squat 115/75

    50 x Dubs

    10 x KB Swings 50/35

    Alternate movements each round

    Weightlifting

    Part B:

    B: Power Clean (5 x 2 @ 70%)

    B: Push Jerk (5 x 2 @ 60%)

    B: Push Press (5 x 2 @ 70%)

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