• 11/13/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Mobility

    Shoulders, Front Rack

    WOD

    Three Wise Men (AMRAP – Rounds and Reps)

    “Jeremy”

    AMRAP 4 minutes of:

    5 x Hang Squat Snatch

    10 x Burpees Over the Barbell

    Rest 2 minutes, and then…

    “Ben”

    AMRAP 4 minutes of:

    10 x Power Cleans

    20 x Pull-Ups

    Rest 2 minutes, and then…

    “Beau”

    AMRAP 4 minutes of:

    15 x Box Jump-Overs

    30 x Wall Ball Shots

    Elite = 185/125 lbs, 24″/20″,20/14

    RX = 135/95 lbs, 24″/20″, 20/14

    Scaled = 95/65, 24″/20″ Step over allowed scaled only, 14/8
    Elite = RX+

    Setup lanes/ stations like a CrossFit Competition

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