“AGOQ 19.3”

May 10, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

20 seconds side to side ball slams

20 seconds ball slams

20 seconds ball sit-ups

20 seconds mountain climbers on ball

Metcon (Time)

5 rounds of:

4 ring muscle-ups

13 shoulder-to-overheads 135/95

Then, increase the weight for 5 rounds of:

4 ring muscle-ups

7 shoulder-to-overhead 185/125

*scale is burpee chest to bar pull-ups

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