CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 banded jump squats
5 inch worms with push-up
5 strict pull-ups
Back Squat (Every 90 seconds x 5 3 reps 80%)
Metcon (Time)
1 mile bike
50 thrusters 95/65
30 chest to bar pull-ups
