• 7/28/17


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Strength

    Front Squat (3 x 2 @ 87% 1 rm )

    WOD

    Arnie (Time)

    For Time:

    With a single 2 pood kettlebell:

    21 Turkish get-ups, Right arm

    50 Swings

    21 Overhead squats, Left arm

    50 Swings

    21 Overhead squats, Right arm

    50 Swings

    21 Turkish get-ups, Left arm
    In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
    To learn more about Arnie click here

    Accessory

    Warm-up (No Measure)

    A1. DB Bench Press

    8-10 x 4; rest 1 min

    A2. Single Leg KB Deadlift

    8-10 x 4; rest 2 min

    Do A1. then A2. with the recommended rest time.

    inc. wt. per set

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