• 10/28/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump / Pull-Up (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Strict or partner assisted pullups

    6 x Burpees

    9 x Jump Squats

    12 x Walking Lunges

    Mobility

    Ankles

    Skill

    Pistols

    WOD

    Metcon (Time)

    5 Rounds

    10 x Alt KB Snatch 50/35

    50 x Dubs RX

    10 x Alt KB C&J

    20 x Box Jump 24/20

    Scale 100 x Singles

    RX+ 15 x Trips

    Weightlifting

    Part B:

    3×2 C&J Complex

    2 x Clean Pull

    1 x Hang Clean

    1 x Jerk

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