“Fresh Basil”

May 13, 2020

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

20 butt kicks

5 broad jumps

10 low to high planks

A: Dip Squat Clean + Tall Jerk (3 x 3+3)

B: Squat Clean + Front Squat + Split Jerk (5 x 1+2+1 ~80%)

C: Clean Pull (~105%)

Metcon (Time)

In-home with equipment

50-35-20

wall balls 20/14

single arm dumbbell hang power clean and jerk *alt each rep 50/35

In-home no equipment

50-35-20

bookbag weighted jump squats

bookbag weighted power clean and press

#justrun

2 x

400 meter run

rest 1 minute

400 meter run

rest 1 minute

800 meter run

rest 2 minutes

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