“Pinwheel”

January 24, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 shuttle run

broad jumps down

bear crawl back

5 strict kettlebell high pulls per arm

5 Arnold’s press per arm

Clean Pull + Hang Squat Clean + Split Jerk (2 sets 85%+)

Metcon (AMRAP – Reps)

5 rounds

1 minute row for calories

rest 15 seconds

30 seconds D-ball over shoulder 150/100

30 seconds box jumps 30/24

rest 15 seconds

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