• 12/08/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Partner Down & Backs (No Measure)

    Leap Frog Down & Back

    Army Crawl Down & Back

    Partner Carry Down & Back

    WOD

    Part 1

    Metcon (No Measure)

    3 Rounds (not for time)

    5 C&J 95/65

    10 Cal (Rower or Bike)

    15 T2B

    Rest 1:00 between rounds

    5 Minute Rest after last person is done

    Before starting WOD 2 for time

    WOD

    Part 2

    Metcon (Time)

    5 Rounds (for time)

    2 Squat Snatch 115/75, 135/95

    20 Lateral Bar Hops

    Rest 5 minutes before moving on to Part 3

    Strength

    Part 3

    Metcon (Time)

    30 Deadlifts @ Body Weight

    With a running clock from part 2 subtract WOD 2 time + 5 Minute rest period

    for WOD 3 score

    Weightlifting

    Part B

    EMOM 9

    Snatch

    3 Rounds

    Min 1: 1 @ 50# under 1RM

    Min 2: 1 @ 40# under 1RM

    Min 3: 1 @ 30# under 1RM

    Repeat 3 times for a total of 9 minutes

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