“Black and Blue”

March 20, 2018

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)


kettlebell swings 70/55

burpee box jump overs 24/20 *box facing

10 minute cap

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