CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karyoke down and back
10 banded steps each way
5 jump squats with band around knees
10 pelvic raises
10 ring rows
Back Squat (Top of every 2 minutes x 5 rounds 80% 4 reps)
Metcon (Time)
800 meter run
40 dumbbell snatches 50/35 *must alt each rep
400 meter run
20 dumbbell snatches 50/35
200 meter run
10 dumbbell snatches 50/35
15 minute cap
