“Pon de River”

November 3, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

side shuffle down and back

karyoke down and back

butt kicks down

toy soldiers back

10 strict knees to elbows

5 jump squats

Metcon (AMRAP – Reps)

20 minutes on the clock:

1000 meter row

800 meter run

60 wall balls 20/14

40 calories AB

AMRAP rope climbs

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