A. Group warm up

B. WOD demo/movement standards/break to find WOD weight

C. For time:
Run 200m
50 Wall Balls
Run 200m
40 Sit ups
Run 200m
30 Pull ups
Run 200m
20 Squat Cleans 115/85
Run 200m

*15min time cap
*score it total time it takes to finish. If you get time capped, add 1 second for every rep missed. Runs = 1rep

*scale options – ring rows, goblet squats, air squats

E. 12min to find heavy squat clean
*log this score in “me” section, barbell PR’s, squat clean

*newer athletes work on hang clean technique

Coaching:
5-11am Corey
4-8pm Mary

Join the Fitness Community at CrossFit FSI!

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 in the Deer Valley community of North Phoenix

For More Information Contact:

Carson Kemp

P | 480.544.1400
E | info@crossfitfsi.com

W | crossfitfsi.com
Source: Workout Of The Day


 
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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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