8-28-17

August 27, 2017

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

Ido Portal Squat (on your own time)

+

3 x NFT

12 Banded Straight Arm Lat Pull-Downs

4 Kneeling Squat Jumps

*jump onto a bumper plate if possible

6 Single Arm KB Sotts Presses per Arm

A: Squat Snatch (*risers 2 x 3 60% 2 x 4 65%)

B: Back Squat (heavy double)

C: Back Squat Clusters (3-3-3 x 3 75% of B *20 seconds)

Metcon (Time)

3 rounds

400 meter run

7 ring muscle ups

50 air squats

7 ring muscle up

*scale reps

Metcon (Time)

3 x

45 seconds AB all out!

rest 3 minutes

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