Ringing out the last minutes of 2012!!!

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IMG_2600CrossFit WOD

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.

Cash Out:
GOAT TRAINING
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

IMG_2602B.  Handstand Walking
OTM x 10 min.
Odd: 10m Handstand Walk
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 10 min.
Odd: 6 Push Press
Even:  200m Run or 200m Row

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Laughter.

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Grit.  Determination.  Victory over struggle.


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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!


New-years-eve

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