“Over the River”

January 19, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 minute row

5 pike push-ups

10 plate bent over reverse flys

Barbell Strict Press (EMOM x 10)

odd: 3 strict presses 85% *from floor

even: 6-8 barbell bent over rows

Metcon (Time)

1000 meter row

30 handstand push-ups

30 shoulder to overhead 135/95

12 minute cap

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