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CrossFit WOD, June 22, 2024

CrossFit – Sat, Jun 22

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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