“Frost Bite”

December 11, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 shuttle run

5 jump squats

5 X-band steps each way

5 inch worms with push-ups

5 chin-ups

Front Squat (1RM)

Metcon (Time)

800 meter run

10 bar muscle-ups

*sub 20 ring dips

10 squat cleans 225/155

10 bar muscle-ups

*sub 20 ring dips

800 meter run

20 minute cap

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