“Typhon and Echidna”

December 15, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

karyoke down and back x 2

5 drop squats off plate

5 plate ground to overhead

10 plate rows

Snatch Pull + Hang Squat Snatch + Overhead Squat (EMOM x 5 1+1+1 70% of snatch)

*above knee

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 hang power snatch 95/65

3 bar muscle-ups

*scale is 3 burpee chest to bars

rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

3 hang power snatches 115/75

7 chest to bar pull-ups

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