• Mykas 40th Birthday WOD


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Coach Call Out Warm Up (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    WOD

    Mykas 40th Bday WOD (AMRAP – Rounds and Reps)

    Partner WOD

    Part 1:

    15 min to find 2RM Deadlift

    (each partner)

    Part 2:

    AMRAP 20

    14 Cleans 135/95

    19 Backsquat 135/95

    76 Dubs

    40 Deadlifts 135/95

    Rep scheme based of

    2/14/76 / 40 years old
    RX+ 165/115

    2RM Deadlift (1×2)

    2 rep max deadlift

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