“Spinach Dip”

April 9, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

karaoke down and back

10 kettlebell sumo deadlift high pulls

5 bent over kettlebell rows per arm

5 broad jumps

10 low to high planks with push-up *switch arms after 5 reps

Bench Press (build to heavy single)

Metcon (Time)

3 rounds

10 power snatches 135/95

10 overhead squats 135/95

400 meter run

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