CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
5 kettlebell sumo deadlift high pulls each arm
5 broad jumps
10 supermans *alt arms and legs
10 single leg pelvic raises per leg
Power Snatch (build to a heavy single)
Metcon (Time)
2 rounds
10 power snatches 135/95
12 bar facing burpees over the bar
into *change weights
2 rounds
10 power snatches 75/55
12 bar facing burpees over the bar
9 minute cap
