• 12/03/2014

    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

    Strength

    DE: Floor Press (10×3 @ 70%)

    WOD

    1 Min on 1Min off Box Jump/ Deadlift (AMRAP – Reps)

    In 1 min perform 10 Box Jumps

    w/ remaining time AMRAP Deadlifts

    Score is total Deadlifts @ 50% of 1RM

    1 Min on / 1 Min Rest x 5 Rounds

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