Crossfit WOD – “Flip Flop”

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SNATCH COMPLEX

On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12:

Set #1, on the 0:00… 64% of 1RM Squat Snatch

Set #2, on the 1:00… 69% of 1RM Squat Snatch

Set #3, on the 2:00… 74% of 1RM Squat Snatch

Set #4, on the 3:00… Rest

Set #4, on the 3:00… Rest

“Flip Flop”

21-15-9
DB Snatches
Calorie Row

…. Directly into ….

21-15-9
Box Jump Over
Pull-Ups

Fun double bruner!! CFF keep crushing it and bringing your great intensity to the WODs. It has been fun for the coaches to see all of our athletes grow and learn what scales each person needs in the past few months.

 

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