Wednesday – 10/20/21

October 20, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

Warm Up

x3

10 Bootstrap stretch

10 Scapula Pull ups

10 Bird Dogs

5 Up Downs

A: Partner WOD (Time)

Buy In 800m Run

– 50 Deadlift 185lb/135lb. 155lb/115lb. 135lb/95lb

– 50 Burpees Over The Bar

– 50 Calorie Bike

– 50 Dumbbell Lunges 50lb/35lb

– 50 Pull Ups

x2

Buy Out 800m Run

B: Metcon (No Measure)

FINISHER-

10:00 EMOM

Min 1 – 8-12 Rower Pikes (Bent Knee Optional)

Min 2 – 0:45 Max Russian Twists (Weight Optional)

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