• NYC 11/17/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

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    Warm-up

    Run 400m

    then

    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.

    Metcon (No Measure)

    :90 on / :90 Rest

    x 2

    Bike Cals

    10 BJ then AMRAP KBS

    10 Thruster then AMRAP Jump Rope

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

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