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