CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karyoke down and back
5 broad jumps
10 plate Cuban presses
10 plate bent over flys
5 strict pull-ups
Power Snatch (top of every 2 minutes x 4 sets 2 reps 85%)
Metcon (Time)
12-9-6-3
chest to bar pull-ups
kettlebell swings 70/55
rest 5 minutes
Metcon (Time)
12-9-6-3
pull-ups
kettlebell swings