“Drop it like it’s Hot”

October 13, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

side shuffle down and back

karyoke down and back

butt kicks down

5 dumbbell back rows per arm

5 burpee long jumps back

Metcon (AMRAP – Rounds and Reps)


10 pullups

10 ball pushups

10 wall balls 20/14

Bench Press (3 sets 10 reps wide grip)

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