• 11/18/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    Bench Press (3 x 5 climbing)

    Back Squat (3 x 5 climbing)

    Weightlifting

    Part B:

    Clean Pull (4 x 3 @ 100%)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12

    3 x HSC 135/95, 185/125 RX+

    20 x Dubs, 10 x Trips RX+

    3 x Floor Press 135/95, 185/125RX+

    20 x Pistols, 10 x Weighted Pistols RX+

    *Weighted Pistols 35/25

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