CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
butt kicks down broad jumps back
10 shoulders high plate external rotations
10 plate bent over flys
handstand hold 10 seconds (wall walk up if cant flip up)
hang from rig 10 seconds
Power Snatch (1 Power Snatch + 2 Overhead Squats)
EMOM x 5 75% of power snatch
Metcon (Time)
3 rounds
400 meter run
12 hang power snatches 75/55
12 handstand push-ups
