“50 cent”

September 5, 2017


CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 shuttle sprint

5 x-band steps each way

10 band pullaparts

5 jump squats

10 dips

Front Squat (10 reps 3 sets 70%)

Metcon (Time)

50 calorie row

30 squat cleans 155/105

50 handstand pushups

17 minute cap

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