CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
butt kicks back broad jumps back
5 kettlebell sumo deadlift high pulls per arm
20′ backwards crab walk
10 hollowrocks
10 seconds supine grip hang from bar
Snatch Pull + Hang Squat Snatch (1+2 x 5 sets 65%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 power snatches 75/55
3 bar muscle-ups
7 toes to bar
