“Flashdance”

June 4, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

butt kicks down

toy soldiers back

10 pelvic raises

10 shoulder taps with push-up

10 ring rows

A1: Bench Press (3 sets 3 reps 90%)

A2: Bent Over Row (*single arm *dumbbell 3 sets 10 reps per arm)

Metcon (Time)

teams of 2

3 rounds each

250/200 meter row

10 dumbbell snatches 50/35 *alt arms each rep

10 lateral burpees over the dumbbell

10 dumbbell snatches 50/35 *alt arms each rep

250/200 meter row

1 partner works while 1 partner rests

20 minute cap

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