CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
side shuffle down and back
butt kicks down
toy soldiers back
5 pelvic raises
5 air squats
10 ring rows
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute cap
rest 5 minutes
Metcon (Time)
teams of 2
10 rounds each
200 meter run sprint
