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