“Pound the Alarm”

April 23, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

karaoke down and back

toy soldiers down

butt kicks back

20 shoulder taps

10 ring rows

A1: Dumbbell Bench Press (4 sets 12 reps)

A2: Dumbbell Rows (4 sets 8 per arm)

Metcon (Time)

2 rounds

800 meter run

40 air squats

40 push-ups

40 air squats

20 pull-ups

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