CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit
Quick Coach Call Outs w/PVC Warm Up (No Measure)
PVC Arm Bar stretch
Warm-up (No Measure)
PVC Balance Warm-up
Ladies Night Out
Time Cap 30:00
Teams of 3
Power Cleans 135/95
In the background at some point in WOD 1000 Meters must be rowed on behalf of the team. Meters rowed during rest will still count towards total.
If the team completes all four portions of the WOD in under 25 minutes they have the option of performing synchronized team burpees until the 30 minute time cap. Every team burpee completed equals 5 seconds off of team score. If team completes WOD under 30 minutes but over 25 minutes, they do NOT have the burpee option.