• 11/11/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Row 250 easy

    Walk 1 lap (GH) 1 Lap around gym Holland)

    Row 250 medium

    Walk 1 lap

    Row 250 Hard

    Walk 1 lap

    WOD

    Metcon (Time)

    21-15-9

    PS 95/65

    Burpees

    Weighted Box Step up/ Step Down

    *You pick the weight on the step ups. Warm up Snatch prior to WOD

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