A. Group Warm

Decided based on WOD and athlete needs.


Overhead Squat

4×5 @70% or AHAP at 15X1

15X1 = 1 Sec Down, 5 Sec In Hole, Explode Up, 1 Sec At Top

NOTE: If unsure of 1RM Use AHAP while still completing all sets.

*Rest 2:00 Between Sets

C. Metcon

For Time:

12 Squat Snatches (95/65)
12 Ring Push Ups
9 Squat Snatches (115/80)
9 Ring Push Ups
6 Squat Snatches (135/95)
6 Ring Push Ups

NOTE: Scale by starting at a lower weight and adding slightly each round or by performing movement advised by coach.

Join the Fitness Community at CrossFit FSI here in Scottsdale!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
For More Information Contact:
Carson Kemp
P | 480.544.1400
E | info@crossfitfsi.com
W | crossfitfsi.com

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