Friday 6-6-14



Attention RCF1! Yoga with Brooke Snyder will be every Thursday from 7:30 AM to 8:30 AM. It’s only $10 a class – time to get mobile!!!

Warm Up:

3×3 Snatch Deadlift
2 sec Hold in Set-Up
2 sec Hold above Knee
2 sec Hold at Top
2 sec Hold above Knee


Prep for Power Snatch


For Time:
30 Snatches (135/95)

10 Min ‘Hard’ Cap, then Rest 5 Minutes

3×5 Overhead Squat (For Quality)

ONE Nation Competitors:

Reebok CrossFit One WOD

After Bash:

Do Something Nice for Someone Today!

Travel WOD:

“Dumbbell Isabel”
For Time:
30 Alternating Dumbbell Snatch



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