• 12/19/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    WOD

    Metcon (AMRAP – Rounds and Reps)

    35 AMRAP

    20 Pull-ups

    20 Snatch

    20 Box Jumps 24/20

    20 Deadlifts

    20 HSPU

    20 KB Swings 53/30

    20 Double Unders

    20 Cleans

    1st Round: 95/65# Barbell

    2nd Round: 115/95

    3rd Round: 135/95

    4th Round: 155/105

    5th Round: 185/135

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