“Dancing with the Devil”

March 15, 2016

CrossFit Armed – CrossFit

(No Measure)

3 rounds

30 jumping jacks

5 inch worms no pushup

20 hollow rocks

5 supermans

10 jumping lunges

Deadlift (5 sets 3 reps 70% and building)

Metcon (Time)

10 rounds

30 double unders

10 burpees

10 kettlebell swings 55/35

20 minute cap

Post-WOD

400 meter jog

hamstring stretch 30 seconds both leg

couch stretch 30 seconds both legs

chest stretch 1 minute

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