“The Partridge Family”

October 21, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

10 banded steps each way

10 jumping lunges

10 kettlebell sumodeadlift high pulls

10 hollowrocks

10 supermans

Back Squat (EMOM x 10 2 reps 80-85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 pistols *alt each rep *scale 24 lunges

6 dumbbell snatches 50/35 *alt each rep

3 bar muscle-ups

*scale is 6 chest to bar pull-ups

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