12-20-16

December 20, 2016

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 x NFT

5 landmine presses

5 single leg RDLs each leg

30 seconds hold bottom of squat empty barbell

A: Squat Clean and Jerk (EMOM x 10 80%)

B: Front Squat (75%)

Metcon (Time)

10 thrusters 135/95

21/15 calories AB

2 legless rope climbs

rest 1 minute

x 3

rest 5 minutes

10 hang power cleans 135/95

21/15 calories AB

10 burpees over the bar

rest 1 minute

x 3

rest 5 minutes

21 wall balls 30/20

21/15 calories AB

21 chest to bar pull-ups

rest 1 minute

x 3

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