• 11/21/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Roxanne (No Measure)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 25

    In teams of 2

    12 x Burpees

    12 x Med Ball Situps

    12 x Deadlifts 135/95

    12 x Push-Ups

    12 x Box Jumps 24/20

    12 x KB Swings 50/35

    12 Cal Row

    ea. partner does 12 consecutive reps

    then switch after both partners have completed 12 reps move to next exercise.

    Row can be done as rowers open up anytime during the round but must be completed during the round before starting next round.

    Partner A 12 x Burpees

    Partner B 12 x Burpees

    Partner A 12 x Med ball sit-ups

    Partner B 12 x Med ball sit-ups

    etc.

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