February 23, 2016

CrossFit Armed – CrossFit

(No Measure)

3 rounds

side shuffle down and back

karaoke down and back

butt kicks down

5 strict dumbbell presses

farmers carry down and back

long jumps back

Push Press + Push Jerk + Split Jerk (build to a max)

Metcon (AMRAP – Reps)

5 rounds

90 seconds on the clock:

7 push jerks 135/95

10 box jumps 24/20

AMRAP calories on AB

rest 90 seconds

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