WORKOUT OF THE DAY (WOD)

Crossfit Armed

December 18, 2017

“Snow Birds”

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x NFT 1 shuttle sprint 5 x-band steps each way 5 jump squats 5 strict chin-ups 5 inch worms no pushup Metcon (Time) 3 rounds 400 meter run 12 power snatches 95/65 5 bar muscle-ups *sub is 15 ring dips Back Squat (5 singles 90%)