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Snatch-grip Deadlift
Hang Power Snatch
Overhead Squat
Snatch-grip behind the neck push-press

21-15-9 rep rounds for time:
Deadlifts (275# M, 185# W)
Box Jumps (30″ M, 24″ W)

Comp ExtrasIMG_5272
3 Rounds NOT for time:
30 Back Extensions
20 Hips Extensions
10 Hip and Back Extensions

Strength Focus: 

Push Press – Find a 3RM

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Welcome to CrossFit Flagstaff Chelsey E. and Lynn! Great to see you back Dane!



  1. […] Compare to: August 2014 […]

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