9-26-16

September 26, 2016

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

2 x NFT

30 seconds hold bottom of squat 45# barbell

20′ crab walk forwards

20′ crab walk backwards

10 ring rows

()

Front Squat (75%)

Squat Clean (Pause at knee 70%)

Squat Clean + Hang Squat Clean (80%)

Metcon (Time)

3 rounds

30 wall balls 20/14

20 toes to bar

10 front squats 185/125 from floor

Metcon (Time)

10 rounds

400 meter run

rest 1 minute

Return to WOD home page