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CrossFit – Sat, Jun 22

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20 each

Grab PVC pipe

100m run

PVC passthrough

Spiderman

Scorpions

Downward dog

PVC around the world

Inchworm

Quick ups

Box step ups

PVC behind the neck snatch press

PVC overhead squat

Burpees

Box jumps

100m run

Snatch

5 Snatch dip + drive

Focus on speed through the middle

5 Snatch high pull

Focus on bar close

5 Snatch land

Focus on footwork and strong OH position

3 Cued Snatch

Partner Metcon

The Powers That Be (Time)

3 Rounds For Time:

600 Meter Run

60 Power Snatches (95/65)

600 Meter Run

60 Burpee Box Jumps (24″/20″)

* Teams of 3

* One Partner Works at a Time

* Switch After 200 Meter Runs



Time Cap: 35 Minutes

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