• 5/20/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    3-5 min Run, Bike, Row

    3 Rds

    10 pass thru’s

    10 Behind neck press

    10 OHS

    6 Sampson’s w/ pvc overhead

    3 Broad Jumps

    Mobility

    Twisted Cross

    Instep Stretch

    Metcon (Time)

    Teams of 3 for both WODS

    9 Rds

    12 Hang Power Snatches Rx 135/95, Int. 115/75, Scaled 95/65

    12 T2B

    (1 person must complete a full round while other 2 rest)

    Rest 10 min

    Metcon (Time)

    2 Rds

    60 Cal Row

    40 Box Jump overs Rx 30/24, Int. & Sc. 24/20,

    20 OHS Rx 185/125, Int. 155/105, Sc. 115/75

    (may switch person working whenever you would like )

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