“Surfside”

January 17, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

karyoke down and back

bear crawl down toy soldiers back

5 single leg deadlifts per leg

10 jumping lunges

10 seconds supine grip hang from rig

A1: Barbell Front Rack Step-up (3 sets 8 reps per leg)

A2: RDL (*barbell 3 sets 8 reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 box facing burpee box jump overs 24/20

10 hang squat cleans 155/105

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