• 7/3/15

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

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    The Painful Plate Partner WOD (AMRAP – Rounds and Reps)

    Grab a partner! As a team complete as many rounds as possible in 20 mins of:

    10 Bumper plate thrusters (45/25 lbs)

    10 Bumper Plate Burpees

    10 Overhead Lunges, alternating legs

    10 Plate Sit-ups

    While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.

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