“WWMD”

April 13, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

5 kettlebell sumo deadlift high pulls per arm

5 goblet squats

5 kettlebell strict presses per arm

30 mountain climbers

10 pelvic raises

Dip Snatch (5 reps 3 sets building – squat)

pocket snatch

Metcon (AMRAP – Reps)

AMRAP 5

30 seconds overhead squat 95/65

30 seconds toes to bar

rest 2:30

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 calories AB

50′ farmers carry 70/55

5 handstand pushups

50′ farmers carry 70/55

rest 2:30

Metcon (Calories)

AMRAP 5

row for calories

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