“Metcon Monday”

March 7, 2016

CrossFit Armed – CrossFit

(No Measure)

3 rounds

200 meter run

5 x-band steps each way

5 jump squats

3-5 muscle ups

or

5 strict pull-ups

10 dips any variety

Back Squat (3 sets 5 reps 75%-85%)

Metcon (Time)

50 calories on AB

50 overhead squats 95/65

50 lateral burpees over the bar

15 minute cap

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