CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karyoke down and back
5 inch worms with push-up
10 pelvic raises
10 plate Cuban presses
10 plate reverse flys
Snatch Pull + 2 Hang Power Snatches (80% Top of every 90 seconds x 5 sets )
Metcon (AMRAP – Reps)
4 rounds
1 minute Assault bike for calories
1 minute devil’s presses 50/35
1 minute burpees
1 minute rest
