• 12/17/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Naughty or Nice Toys for Tot’s WOD (AMRAP – Rounds and Reps)

    “Naughty”

    7 MINUTE AMRAP

    7 DEADLIFT 115/75

    7 THRUSTER 115/75

    7 BURPEE OVER BAR

    or

    “Nice”

    7 MINUTE AMRAP

    7 DEADLIFT 75/55

    7 THRUSTER 75/55

    7 BURPEE OVER BAR

    Rest 5 Minutes

    Partner Row/KB Swing relay (Time)

    Partner Relay

    Row 500m – 30KB Swings 50/35

    Row 500m – 40KB Swings

    Row 500m – 50KB Swings

    *Partner WOD, one rows while other does reps,

    then switch so each person does 30-40-50 reps of ea movement

    & each rows 1500m total

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