• 12/08/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Mobility

    Front Rack & Hips

    Strength

    DE: Front Squat (@60%)

    WOD

    Metcon (AMRAP – Reps)

    2 min: “Frog Complex”

    135/95RX+ 115/75RX

    Squat Clean

    Thruster

    Back Squat Thruster

    Each complex is worth 3 points

    2 min: Max effort burpee box jumps 24/20

    2 min: Max Calorie Row

    2 Min: T2B

    **1 Minute rest between stations.

    **MUST BE LOCKED OUT ON THRUSTER & BACK SQUAT THRUSTER

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