“Up and Over”

October 3, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

30 jumping jacks

5 kettlebell sumo deadlift high pulls each arm

10 seconds hold bottom of goblet squats

crab walk 20′ each way

20 seconds hang from rig chin-up grip

Hang Power Clean (3 sets 3 reps UB 80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 double unders

2 D-ball over shoulder 150/100

10 ring dips

*scale is bar or P-bar dips

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