• 11/25/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings
    *Shuttle Sprints down and back X4 sub for 400m Run

    Run in Heats

    Weightlifting

    DE: Deadlift (12×1 @ 80% on the :30’s)

    WOD

    Wittman (Time)

    Seven rounds:
    1.5 pood Kettlebell swing, 15 reps
    95 pound Power clean, 15 reps
    15 Box jumps, 24″ box
    Post total time.
    RX 50/35

    24″/20″

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