“The only place where success comes before work is in the dictionary.”- Vidal Sassoon

CrossFit Armed – CrossFit

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Prehab

15 Band Pull Apart

10 Wall Squat Therapy

X2

A1): Shoulder Press ( 3×6 @75%-80% Tempo 21×1)

A2) Chin Up Static Hold 3x30sec

WOD: Metcon (Time)

2 Rounds

5 Power Snatches

5 Burpees Over the Bar

2 Rounds

5 Power Snatches

5 Burpees Over the Bar

2 Rounds

5 Power Snatches

5 Burpees Over the Bar

RX+ (155lb/105lb 135lb/95lb 115lb/85lb)

Rx (135lb/95lb 115lb/85lb 95lb/75lb)

Scaled (115lb/85lb 95lb/75lb 75lb/65lb)