“Cheese and Crackers”

CrossFit Armed – CrossFit

Warm-up

Monday Squat Day (No Measure)

3 rounds

200 meter run

5xband steps each way

5 jump squats

3-5 muscle ups

or

5 strict chin ups

and

10 dips any way

Back Squat (5 sets 3 reps 80%)

Metcon (Time)

3 rounds

400 meter run

21 kettlebell swings 70/55

12 overhead barbell lunges 95/65

15 minute cap