CROSSFIT FLIGHT - CrossFit View Public Whiteboard: - TopicsExpress

CROSSFIT FLIGHT - CrossFit View Public Whiteboard: bit.ly/1qlvF8v Warm-up Box Jump / Pull-Up (No Measure) Pick 1 Row 500 / Run 400 / Jump Rope 3 min 2 Rounds 3 x Strict or partner assisted pullups 6 x Burpees 9 x Jump Squats 12 x Walking Lunges WOD Metcon (Time) RX Buy in: 30/20 Cal Row Then: 12-9-6 Box Jump Overs with 2-foot takeoff 24/20 *30 distance Hang Cleans 115/75# Cash out: 1 minute max effort Double Unders subtracts 1/2 second per rep Scaled Buy in: 150 Single Unders Then: 12-9-6 Box Jumps with step-ups permitted Hang Cleans 75/55# Cash out: 20/15 Cal Row RX remember to subtract 1/2 a second for every Dub you do in 1 minute at the end of the WOD. The 1 minute starts as soon as you finish the last Hang Clean Cash Out Optional but encouraged 1 mile run (Not for time) then: 4 Rounds 25 x Situps 10 x T2B (No score) Treat as a cool down / Extra credit. Run in groups, partner up, help someone with T2B or K2E if you already have them. Do sit-ups with someone. Be a teammate. Encourage and be encouraged!

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