“Go with the Flow”

October 25, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

30 jumping jacks

30 mountain climbers

10 pelvic raises

10 ring rows

3 wall walks

Dumbbell Bench Press (5 sets of 5 reps building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

35 double unders

250 meter row

15 push-ups

5 d-ball over shoulder 80/50

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