“Open Sesame”

September 26, 2017

CrossFit Armed – CrossFit

Deadlift (7 reps 3 sets 70%)

Warm-up (No Measure)

3 x NFT

5 single leg kettlebell deadlifts each

5 feet together goblet squats

20 hollowrocks

10 pelvic raises

bear crawl 20′ each way

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

7 bar muscle ups

35 wall balls 20/14

90 double unders

*sub for muscle ups is 10 CTB

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