• 12/03/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Weightlifting

    Part A:

    4 x1 Climbing

    Clean Pull

    Squat Clean

    Push Jerk

    Split Jerk

    Weightlifting

    Part B:

    Clean Pull

    3×1 @ 85%

    3×1 @ 95%

    3×3 @ 100%

    WOD

    Metcon (Time)

    FT

    50 OHS 135/95

    50 C2B

    50 BJO 24/20

    *15 Minute time cap add 1 second for ea. unfinished rep

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