• 12/22/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts


    Close Grip Bench (1RM)

    CGBP 16″ between grip

    Index finger on smooth
    Last time we found our 3RM


    Metcon (Time)

    3 Rounds

    50 Dubs (100 Singles)

    25 HR PU

    15 Burpee BJO 24/20

    Auxiliary Training

    Front Squat (AMRAP @ 75%)

    Build to 85-90% of 1RM

    Then drop to 75%

    for AMRAP

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