• 12/18/2014


    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

    Strength

    With a 15 minute running clock

    warm up to 70% of 1RM Push Press

    Then 8 Rounds of:

    1 x Clean + 1 Strict Press & 2 Push Press

    1 x Clean + 3 Push Jerk

    Push Press

    WOD

    Elizabeth (Time)

    21-15-9

    Clean, 135# / 95#

    Ring Dips

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