• NYC 1/04/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

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    Warm-up

    2 Rounds

    10 Pass-Thrus

    10 FS

    10 PP

    10 KBS

    10 Goblets

    Focus / Review

    KBS (in warm up)

    FS (in warm up)

    PP (in warm up)

    FS + PP = Thruster

    Box Jumps

    WOD

    Not keeping score today, move to move. Tomorrow is the big day where your scores will matter the most!

    Metcon (No Measure)

    :90 on / :90 Rest

    Bike Cals

    10 BJ then AMRAP KBS

    10 Thruster then AMRAP Jump Rope

    Planks :40 hold / :20 Rest / :30 Hold

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