A. Group Warm

Decided based on WOD and athlete needs.

B. Olympic Lifting

Power Snatch + Snatch Grip Push Press

4 + 4 x 3 @ 60%

% Based On 1RM Snatch Grip Push Press

NOTE: Score heaviest load.

C. Metcon

3:00 AMRAP
Wall Balls (20/14)

Rest 1:00

3:00 AMRAP
Row For Cals (20/14)

Rest 1:00

3:00 AMRAP
Wall Balls (20/14)

Rest 1:00

3:00 AMRAP
Pull Ups

NOTE: Score Your Total Reps

If time permits, coaches will run heats of 4 starting everyone on the wall balls. If not, start athletes at stations and have them go through in the same order. Remember to setup 2 wall ball stations, one for the first AMRAP and one for the third AMRAP!


 
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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:
 
Carson Kemp
 
P | 480.544.1400
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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