Welcome to Free Saturday & Bossa Nova
Thank-You for coming and checking out CrossFit Flagstaff!
We hope you enjoyed the community and had a great work-out!
9:00 am WOD: "Bossa Nova" 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (95/65) comp weight (135/95)
- 5 sets of 1 Snatch Pull at 1RM Snatch weight
- 5 sets of 2 Snatch Deads at 1RM Snatch weight
- 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight
- Accessory Work
- 6×10 DB Bent Over Rows
- 3 sets of max rep Glute Ham Raises
- 100 Face Pulls with a band