“Sir Mix-A-Lot”

October 20, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

2 x NFT

30 jumping jacks

10 air squats feet together

2 wall walks

10 supermans

10 ring rows

Metcon (3 Rounds for time)

3 rounds

switch order of movements each round

20 chest to bar pull-ups

20 calories AB

20 dumbbell snatches 65/55 *alt arms each rep

20 box jumps 24/20

20 wall balls 30/20

rest 5 minute between rounds

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