A. Group Warm

Decided based on WOD and athlete needs.

B. Olympic Lifting

Snatch hi pull + muscle snatch + ohs

3 + 3 + 3 @ 50%
3 + 2 + 2 @ 55%
2 + 1 + 1 @ 60%

% based off 1rm of power snatch
NOTE: Score heaviest load.

C. Metcon

18:00 Minute Time Cap

5 Rounds For Time

6 Pull Ups
8 Kettle Bell Swings (53/35)
12 Single Arm Overhead Squats (53/35) 6 Each Arm
8 Kettle Bell Swings (53/35)
6 Toes To Bar

NOTE: Score Your Time


 
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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:
 
Jason Archer
 
P | 480.442.0433
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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