• 12/16/2015


    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

    Skill

    Thrusters — Rack, elbow position

    WOD

    :20 :40 Thruster, Pullup, Push up, Situp (AMRAP – Reps)

    5 Rounds

    :20 on :40 off

    Thrusters 95/65

    Pullups

    Pushups

    Situps

    Weightlifting

    Part B: Individual

    Power Clean (5×2 @ 70%)

    Push Jerk (5×2 @ 60%)

    Push Press (3×3 @ 70%)

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