Saturday – 11/20/21

November 20, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

A: Metcon (No Measure)

-WOD Prep-

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

B: Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

9 Hang Squat Snatches (115/75)|(75/55)

Metcon (No Measure)

-COOL DOWN-

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

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