“WZA 19.2ish”

August 27, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

jog down back peddle back

5 shoulder taps with push-up

5 kip swings

10 bent over kettlebell rows per arm

5 single leg deadlifts per leg

Bench Press (build to heavy single)

suggested build:

5 reps 60%

3 reps 70%

2 reps 75%

1 rep 80%

1 rep 85%

1 rep 90%

1 rep 95%

1 rep 105%

Metcon (AMRAP – Reps)

AMRAP 16

40 dumbbell snatches 50/35 *alt

40 pull-ups

30 burpees to target

30 chest to bar pull-ups

20 kettlebell swings 70/55

20 bar muscle-ups

Return to WOD home page