• 7/4/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Upper / Lower Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    WOD

    Lumberjack 20 (Time)

    20 Deadlifts, 275#

    Run 400m

    20 Kettlebell swings, 70#

    Run 400m

    20 Overhead Squats, 115#

    Run 400m

    20 Burpees

    Run 400m

    20 Chest-To-Bar Pull-ups

    Run 400m

    20 Box Jumps, 24″

    Run 400m

    20 Dumbbell Squat Cleans, 45#

    Run 400m
    On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
    To learn more about Lumberjack 20 click here

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