“Shake Shack”

March 6, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

side shuffle down and back

20’ crab walk

20 hollowrocks

5 supermans

10 ring rows

Power Snatch + Overhead Squat (3 sets 3+3 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 dumbbell snatches 50/35 *alt arms

10 overhead dumbbell walking lunge steps Right arm 50/35

10 overhead dumbbell walking lunge steps Left arm 50/35

3 bar muscle-ups

*sub 6 chest to bar pull-ups

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