CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
5 inch worms with push-up
+
5 strict pull-ups
10 dips any variety
or
3-5 muscle-ups
Front Squat (3 sets of 7 reps at 65%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30’ handstand walk *sub 9 hspu
15 burpees
30 pistols *alt legs *sub lunges in place
