3-8-17

March 8, 2017

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 x NFT

20′ crab walk each way

5 strict CTB pull-ups

partner shoulder stretch

Muscle-ups (EMOM x 5 3 or 5 UB)

Back Squat (3 reps 5 sets 75%)

Metcon (AMRAP – Rounds)

EMOM x 10

odd – 3 squat snatches 80%

even – 5 squat cleans – same weight

Metcon (Time)

5 x

15/10 calorie AB

7 strict HSPU

+

5 x

15/10 calorie AB

10 kipping HSPU

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