“Pancake Syrup”

October 5, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

butt kicks down and back

5 single leg deadlifts per leg

100′ farmers carry per arm

2 wall walks

20 Russian twists

Metcon (Time)

800 meter run

40 sumo deadlift high pulls 75/55

40 push-ups

40 hang power snatches 75/55

400 meter run

20 sumo deadlift high pulls 75/55

20 push-ups

20 hang power snatches 75/55

200 meter run

10 sumo deadlift high pulls 75/55

10 push-ups

10 hang power snatches 75/55

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