12-20-22

CrossFit Armed – Armed Comp*

View Public Whiteboard

Warm-up (No Measure)

3 x NFT

5 sotts presses

5 barbell on back good mornings

5 barbell on back jump squats

A: Dip Snatch + Snatch Balance (3×2+2 60-65% )

B: Squat Snatch (2×1 75% 4×1 80%)

Metcon (5 Rounds for time)

5 rounds top of every 3 minutes

12/10 calories bike

10 OHS 95/65

10 bar facing burpees over the bar

Metcon (Calories)

10 minute ski for calories