“Swirly”

September 26, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

Dynamic warm-up

Strict Press (EMOM x 10 odd: strict press even: renegade rows)

*barbell
odd: 5 reps strict press 75%

even: 10 renegade rows AHAP *post weight in comments

Metcon (AMRAP – Reps)

5 rounds

1 minute AB for calories

rest 15 seconds

30 seconds kettlebell swings 70/55

30 seconds handstand push-ups

rest 15 seconds

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