“Down and Out”

May 5, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

30 jumping jacks

5 single leg deadlifts each leg

5 inch worms with push-ups

20 hollowrocks

10 supermans

Power Snatch (5 sets of 4 TNG reps start with 50% and build)

Metcon (Time)

15-12-9-6-3

barfacing burpees over the bar

toes to bar

overhead squats 95/65

15 minute cap

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