“Twice is Nice”

January 5, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

side shuffle down and back

karyoke down and back

butt kicks down

5 dumbbell back rows each arm

5 long jumps back

Hang Power Snatch (build to heavy double in 12 minutes)

Metcon (Time)


dumbbell snatches 55/35 alt each rep

burpee box jump overs 24/20

rest 3 minutes


15 minute cap including rest

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