• 11/30/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump / Pull-Up (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Strict or partner assisted pullups

    6 x Burpees

    9 x Jump Squats

    12 x Walking Lunges

    Skill

    EMOM 10

    Even: 10 Strict Pullups*

    Odd: 10 Push-Ups

    *Scale Scap Pullups or Ring Rows

    WOD

    Metcon (Time)

    8 Rds

    EMOM 4 Burpees

    8 PC 115/75

    8 PJ

    8 KBS 50/35

    8 BJ

    *20 Min Cap, add 1 second for every unfinished rep

    Weightlifting

    Part B

    3 Position Clean (Work up to a challenging single complex)

    Top to Bottom

    High Hang

    Top of Knee

    Below Knee

    *Without setting the bar down
    Work up to a challenging 3 position complex while maintaining position

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