OTM x 20 minutes:
Odd minutes: 3 Power Snatch
Even minutes: 6 Front Squats (from the ground, no rack)
Set up two bars if needed. Weights do not need to be across.
Pick one of the following (A, B, or C), based on greatest weakness…
A. Handstand Pushups
OTM x 10 min. Strength Focus
Odd: 5 HSPU Overhead Squats
Even: 200m Run or 200m Row 10 reps – moderate
C. Overhead Strength
OTM x 10 min.
Odd: 6 Push Press
Even: 200m Run or 200m Row
Grit. Determination. Victory over struggle.
This year was filled with such growth for CrossFit Flagstaff and all the
athletes within its walls, and it has been an honor to be a part of it.
Big things will continue to happen in 2013! Thank you for a GREAT year!