Crossfit WOD – Front Squats and “Fire Alarm”

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Front Squat 6×3 @80%+5-10lbs

“FIRE ALARM”

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

 

 

                       

 

                   

Crossfit Flagstaff we are glad to introduce Katie B(L) and Emily(R). Katie is a rockin chick with crazy cool tats and Emily is a traveling physical therapist making Flagstaff home for the next couple months. If you see them around introduce yourself and give them a big Crossfit Flagstaff welcome.

 

Getting a rower started after completing a round of anything is a tough thing to do. Here is a quick tips from the Invictus Team and Coach Shane to get your rower up to your pace!

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