Welcome to Free Saturday & Bossa Nova

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Thank-You for coming and checking out CrossFit Flagstaff!

We hope you enjoyed the community and had a great work-out!

Free Saturday WOD: 11 Min time Cap
800 m Run    IMG_3321IMG_3320
75 Air Squats
50 Sit-Ups
25 Push-Ups
In remaining time as many Burpees as possible

9:00 am WOD: “Bossa Nova”
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65) comp weight (135/95)

Comp Squad

  1. Snatch
    1. 5 sets of 1 Snatch Pull at 1RM Snatch weight
    2. 5 sets of 2 Snatch Deads at 1RM Snatch weight
    3. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight
  2. Accessory Work
    1. 6×10 DB Bent Over Rows
    2. 3 sets of max rep Glute Ham Raises
    3. 100 Face Pulls with a band

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