CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
toy soldiers down
bear crawl back
10 high box step-ups *alt
20′ backwards crab walk
10 seconds supine grip hang from bar
A1: Barbell Front Rack Step-up (4 sets 6 reps per leg)
A2: RDL (4 sets 6 reps *barbell)
The Air Force WOD (Time)
20 thrusters 95/65
20 sumo deadlift high pulls 95/65
20 push jerks 95/65
20 overhead squats 95/65
20 front squat 95/65
EMOM 4 burpees
20 minute cap
