• 11/17/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper/ Lower #2 (No Measure)

    3 Rds

    10 x Jumping Jacks

    10 x Pass Thrus

    10 x OH Squats

    10 x Samson Stretch

    Weightlifting

    Part A:

    Snatch Balance (3 x 5 Snatch Balance (no dip) Climbing)

    Heaving Snatch Balance (2 x 5 Heaving (w/ Dip) Climbing)

    Weightlifting

    Part B: Individual

    Snatch Pull (4×3 100%)

    WOD

    Metcon (Time)

    3 Rounds

    5 x OH Squats 135/95, 155/105 RX+

    10 x Pullups

    15 x Box Jumps 24/20, 30/24 RX+

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