CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
20’ crab walk
20 hollowrocks
5 supermans
10 ring rows
Snatch Pull + Hang Squat Snatch (build to a heavy single)
“Black and Blue” (Time)
21-15-9
kettlebell swings 70/55
burpee box jump overs 24/20 *box facing
10 minute cap