• 12/17/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    :15 Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Mobility

    Hips / Bottom Squat

    Donnie Thompson w/ Super Friend

    Strength

    531: Back Squat (1RM)

    WOD

    Fran (Time)

    21-15-9
    Thrusters, 95# / 65#
    Pull-ups

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