• 12/05/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    G/D/S (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    WOD

    Team 12.3/10.2/8 (AMRAP – Rounds and Reps)

    Teams of 2-3

    AMRAP 12

    100 DU

    30 HPS 95/65

    2 TGU per partner for quality

    Format is split reps as needed

    except for TGU

    Rest 3

    AMRAP 10

    10 FP 125/85

    10 RKBS 70/50/35

    10 Strict Chin Up

    Format is ABA then BAB

    Rest 2

    AMRAP 8

    20 Cal Row/Bike (alt @ 10)

    20 BJSD 24/20 (alt ea. rep)

    20 Anchored Situps (alt @ 10)

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