“Rhythm of the Night”

November 27, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

20 jumping jacks

5 inch worms no push-up

10 single leg pelvic raises

5 kettlebell sumo deadlift high pulls per arm

50’ overhead kettlebell carry per arm

Power Snatch (build to heavy single)

Metcon (5 Rounds for reps)

5 rounds

90 seconds work

12/10 cal row

12 dumbbell snatches 50/35

AMRAP burpees over dumbbell

90 seconds rest

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