• Festivus


    CROSSFIT FLIGHT – CrossFit

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    WOD

    Row so Hard (Time)

    Row 1K

    50 Wall Ball

    QUAD BUSTER (AMRAP – Reps)

    With a running clock:

    0-2:00: Max Front Squats in 2 Minutes

    2:01-3:59: Rest

    4:00-10:00: AMRAP 6 Minutes

    6 Power Clean

    6 Bar Over Burpees

    (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)

    There are 2 scores for this WOD

    Score 1 = Reps of Front Squats

    Score 2 = Reps in the 6 Minute AMRAP

    5 & 15 (AMRAP – Reps)

    AMRAP 5 Minutes

    5 Push Press

    15 Box Jumps (20″)

    (115/75/75/45)(Int Male/Int Female/Novice Male/Novice Female)

    Rest 1 Minute

    Max Double Unders in 1 minute

    (Int Male/Int Female)

    Max Single Unders in 1 minute

    (Nov Male/Nov Female)

    Festivus Finals WOD (Time)

    7 Minute time Cap

    Buy In: 50 x Air Squats

    Then 21-15-9

    Hanging Knee Raises or Ab Mat Situps

    HR Push Ups or Knee HR Push Ups

    Deadlift (185/135/135/95)

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