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    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Athlete Call Outs Warm Up (No Measure)


    Metcon (AMRAP – Rounds and Reps)

    20 minute AMRAP

    Partner 1 performs:

    5 burpees pull-ups / GI janes

    10 box jumps (24″/20)

    15 KB swings (53/35)

    *1 clean and Jerk (135#/95)

    Partner 2: rests

    Partners will switch and complete the following while adding one rep onto the clean and jerks every round. One round is completed when both partners finish the sequence.

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