• 10/30/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    WOD

    Colin’s Bday WOD (Time)

    Colin’s Bday WOD

    Aka Leg death by Colin

    Individual or Partner

    10 laps (2000m)

    31 x Box Jumps 24/20

    19 x Deadlifts 225/185

    78 x Wall balls 20/14

    36 x Pull ups

    78 x Wall balls

    19 x Deadlifts

    31 x Box Jumps

    10 laps (2000m) *RX Individual only

    *Athletes competing this Saturday must scale weights and partner up.

    If you can’t run an 8 minute mile and aren’t RXing anyway you will be scaling and not running the last 10 laps.

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