“Spaghetti and Meatballs”

March 1, 2016

CrossFit Armed – CrossFit

(No Measure)

3 rounds

side shuffle down and back

karyoke down and back

butt kicks down

10 dumbbell back rows per arm

burpee long jumps back

Squat Clean Thruster (build to a max in 10 minutes)

Metcon (Time)

3 rounds

400 meter run

12 thrusters 95/65

21 box jumps 24/20

15 minute cap


400 meter jog

couch stretch each leg 30 seconds

pigeon each leg 30 seconds

calf stretch each leg 30 seconds

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