“WZAish WOD 4+5”

September 22, 2017

CrossFit Armed – CrossFit

Metcon (Time)

20 minutes on the clock:

30 calories AB

30 toes to bar

30 overhead squat 95/65

300 meter run

30 toes to bar

30 overhead squats 95/65

18 minute cap

with remaining time or if not completed at the 18:00 find a 1RM hang snatch
*post max in comments

Warm-up (No Measure)

3 x

1 shuttle sprint

5 kettlebell high pulls each arm

5 overhead squats each arm

20 hollowrocks

10 supermans

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