• 11/11/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    Back Squat (Find 3RM)

    Find 3RM Back Squat in 20 Minutes

    WOD

    Three Wise Men Tribute (3 Rounds for reps)

    “Jeremy”

    Complete as many rounds and reps as possible in 4 minutes of:

    5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

    10 Burpees Over the Barbell

    Rest 2 minutes, and then…

    “Ben”

    Complete as many rounds and reps as possible in 4 minutes of:

    10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

    20 Pull-Ups

    Rest 2 minutes, and then…

    “Beau”

    Complete as many rounds and reps as possible in 4 minutes of:

    15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

    30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
    To learn more about Three Wise Men Tribute click here

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