• 11/19/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC Warm Up (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    Warm-up (No Measure)

    PVC Balance Warm-up

    Metcon

    Metcon (Time)

    Ladies Night Out

    Time Cap 30:00

    Teams of 3

    For Time:

    Diane

    21-15-9

    Deadlifts 225/155

    HSPU

    Rest 2:00

    Elizabeth

    21-15-9

    Power Cleans 135/95

    Dips

    Rest 2:00

    Fran

    21-15-9

    Thrusters 95/65

    Pull-ups

    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.

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