CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
side shuffle down and back
karyoke down and back
butt kicks down
burpee long jumps back
5 ring rows
Power Snatch (5 sets of 3 reps 70%)
Metcon (Time)
10-8-6-4-2
dumbbell snatches 70/55
box jump overs 30/24
rest 3 minutes
Metcon (Time)
2-4-6-8-10
dumbbell snatches 55/35
box jump overs 24/20
15 minute cap for total time of both metcons and cap
