CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 hollowrocks
10 supermans
20′ crab walk
10 seconds supine grip hang from bar
Power Snatch (Every 90 seconds x 5 3 reps 75-80%)
Metcon (Time)
2 rounds
40 double unders
20 overhead squats 95/65
40 double unders
20 toes to bar
40 double unders
10 bar muscle-ups
*scale is 20 dips
