CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
side shuffle down and back
karyoke down and back
butt kicks down
toy soldiers back
10 low to high plank
Power Snatch (5 reps 80% 3 second pause above knee)
Metcon (Time)
21-15-9
kettlebell swings 70/55
burpees
rest 5 minute
15-12-9-6-3
kettlebell swings 70/55
burpees
20 minute cap
