• 11/03/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    3 Rd 5/10/5 Warm Up (No Measure)

    5 x Burpees

    10 x Squats

    5 x Push-ups

    Mobility

    2 min per side

    Super Squat / Spiderman stretch

    Strength

    Back Squat (AMRAP @ 75%)

    Build to 85-90% of 1RM for 1 rep

    then

    Drop to 75% for AMRAP set.

    Just like last weeks FS

    WOD

    Bell (Time)

    3 Rounds for time of:

    21 Deadlifts, 185#

    15 Pull-ups

    9 Front Squats, 185#
    In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
    To learn more about Bell click here

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