“Pat Attack”

December 4, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 shuttle sprint

5 x-band steps each way

5 jump squats

5 strict chin-ups

5 inch worms with push-up

Back Squat (10 reps 3 sets 70%)

Metcon (Time)

3 rounds

100 double unders

50 air squats

30′ handstand walk

*scale is 3 wall walks

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