CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
5 inch worms with push-up
+
5 strict pull-ups
10 dips any variety
or
3-5 muscle-ups
Front Squat (build to a heavy single)
5 x 50%
3 x 60%
2 x 70%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
1 x 100+%
Metcon (AMRAP – Reps)
AMRAP 9
3 thrusters 95/65
3 toes to bar
6 thrusters 95/65
6 toes to bar
9 thrusters 95/65
9 toes to bar
12 thrusters 95/65
12 toes to bar…
