• 10/29/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Split class in 3rds and start groups on ea of the 3 AMRAPs and rotate

    View Public Whiteboard

    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Partner Cindy/Jack/Annie (AMRAP – Rounds and Reps)

    Partner WOD

    AMRAP 8

    “Cindy”

    5 Pullups

    10 Pushups

    15 Airsquats

    Rest 2

    AMRAP 8

    “Jack”

    10 OH Press (DB, KB, or Plates)

    10 KB Swings

    10 Box Jumps

    Rest 2

    AMRAP 8

    “Annie”

    50-40-30-20-10

    Partner Sit-Ups

    Double Unders

    *switch ea time someone breaks

    **Ea round is worth 1 rd i.e the round

    of 50 is a round, round of 40 is a round if you finish the round of 10 go back to 50 & start over

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