• 12/09/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    Weightlifting

    Power Clean

    EMOM 3 x 5 TNG @ 50% of 1RM

    EMOM 3 x 3 TNG @ 65%

    EMOM 10 x 1 build from 70% to

    a techinical 1RM

    16 minutes total required heaviest 1 rep Power Clean

    Power Clean (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    15 Cal Row

    15 Wall Balls 20/14

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+