“Nasty Girl at the Bar”

May 7, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

side shuffle down and back

5 jump squats

5 inch worms with push-up

+

5 strict pull-ups

10 dips any variety

or

3-5 muscle-ups

Back Squat (3 reps 3 sets 90%)

Metcon (Time)

3 rounds

50 air squats

7 bar muscle-ups *scale is 15 CTB

10 hang power snatches 135/95

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