“Lucifer”

August 18, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 minute row

5 inch worms no push-ups

5 drop squats

Power Snatch (build to a heavy single in 10 minutes)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 calorie row

12 single arm devil’s press 50/35 *alt each rep

Metcon (No Measure)

cash-out:

8 x

20 seconds db weighted Russian twists

10 seconds rest

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