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)
10-8-6-4-2
dumbbell snatches 55/35 alt each rep
burpee box jump overs 24/20
rest 3 minutes
repeat
15 minute cap including rest
