CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
5 broad jumps
5 single arm kettlebell front squats per arm
20′ backwards crab walk
15 seconds supine grip hang from bar
Squat Clean (build to heavy single)
Metcon (Time)
20/15 calories AB
20 squat cleans 155/105
20/15 calories AB
9 minute cap