• NYC 04/18/2017


    CrossFit Flight Grand Haven1 – New You Challenge

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    Warm-up

    3 Rounds

    10 RKBS

    10 Goblet Squats

    10 KB Deadlift

    Skill

    Med Ball Clean

    Banded / Jumping Pull ups

    Focus / Review

    Ring Row

    WOD

    Metcon (AMRAP – Reps)

    :30/:30 (6 Sets)

    :30 Bike Cals

    :30 Med Ball Cleans

    :30 Situps

    :30 Ring Rows or Pullups

    Add calories to med ball cleans, sit-ups and ring row or pull-ups each round

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