June 21, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

side shuffle down and back

karaoke down and back

butt kicks down

5 dumbbell curl and presses

high knees back

10 supermans

Power Clean and Push Jerk (Build to a heavy single)

Metcon (Time)


clean and jerks 135/95

10 bar facing burpees after each round

12 minute cap

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