• 11/03/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Weightlifting

    E2MOM

    1/2 Class Row or Airdyne 10 Cal

    switch

    1/2 Class 4 x Bear Complexes

    A: Bear Complex (4 sets E2MOM)

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press

    Weightlifting

    Part B

    Power Snatch + OHS

    1×2 (1+1) @ 60%

    1×2 (1+1) @ 65%

    2×2 (1+1) @ 70%

    2×2 (1+1) @ 75%

    WOD

    Metcon (Time)

    4 Rounds

    20 x Tuck Jumps

    20 x Situps

    5 x Bent Over Rows 95/65

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