9-27-16

September 27, 2016

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

crossover symmetry

+

3 RNT

5 sotts presses light

5 x-band steps each way

Back Squat (80%)

Snatch balance + Over head Squat (1 snatch balance + 2 overhead squats)

Squat Snatch (EMOM x 5 2 reps 80% not TNG)

Metcon (AMRAP – Reps)

AMRAP 13

55 deadlifts 225/155

55 kipping handstand pushups

55 calorie row

55 burpees

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