“Quick and Slick”

February 4, 2016

CrossFit Armed – CrossFit

(No Measure)

2 rounds

side shuffle down and back

karaoke down and back

toy soldiers down

burpee long jumps back

400 meter run

Hang Power Snatch + Over Head Squat (5 sets 80% of power snatch)

Metcon (Time)


dumbbell snatches 55/35

box jump overs 24/20

5 minute cap

scale up box jumps if easy*

Metcon (Time)

3 rounds

800 meter run

rest 2 minutes

20 minute cap

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