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
Post-WOD
400 meter jog
couch stretch each leg 30 seconds
pigeon each leg 30 seconds
calf stretch each leg 30 seconds
