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CrossFit – Sat, Jun 22

CrossFit Showdown – CrossFit


General Flow 0:20 each

Grab PVC pipe

100m run

PVC passthrough



Downward dog

PVC around the world


Quick ups

Box step ups

PVC behind the neck snatch press

PVC overhead squat


Box jumps

100m run


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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