Squat Heavy

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

Back Squat
Work up to a heavy single


On the Minute x 15 min
Minute 1 – 7 Back Squats
Minute 2 – 14 PushupsIMG_5067
Minute 3 – 21 Situps

Comp Extras
run a 5k

Strength Focus: Prowler Push

1.5x body weight 4x50m

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Tonight was Jill and Russ’ first WOD! Welcome to CrossFit Flagstaff!



  1. […] did you make up? OTM Back Squats, Push Ups & Sit Ups, Schlitz, or […]

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