“Double O”

April 2, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

30 jumping jacks

10 plate internal external rotations

10 plate bent over flys

20′ crab walk back wards

10 seconds supine grip hang from rig

Power Snatch (3 singles 90%)

Metcon (Calories)

5 rounds

90 seconds on clock:

10 dumbbell snatches 50/35

10 burpees over the dumbbell

AMRAP calories AB

rest 90 seconds

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