“Dan Bailey Special”

April 30, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

side shuffle down and back

5 jump squats

5 inch worms with push-up

+

5 strict pull-ups

10 dips any variety

or

3-5 muscle-ups

Front Squat (3 reps 5 sets 85%)

Metcon (Time)

75 handstand push-ups

EMOM 20 double unders

WOD begins with 20 double unders

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