Last Wednesday CrossFit San Diego paid a wonderful tribute to Mike's sister, Tina, and created this workout in her honor.  Today, CrossFit Flagstaff pushed hard for Tina as well. Thank you, everyone, for all your support.
Overhead Squat 3-2-2-1-1-1-1-1
Rest 5-7 minutes, then:

3 Rounds for time:

  • 200m Sprint (CFF threw in a tire drag on the 1st run)
  • 21 Slam Ball (Slam Ball Form Video )
  • 12 Knees to Elbows
  • 6 Burpees

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Welcome to CrossFit Flagstaff, Charlie!  Great to have you join us today!

Watch and learn from next 2 videos. (you may see these movements again) Clean and Jerk Video

Sumo Deadlift High Pull