CrossFit Armed – CrossFit
monday squat day (No Measure)
3 x
side shuffle down and back
5 inch worms no push-up
5 jump squats
+
3-5 muscle ups
or
5 strict chin ups
and
10 dips any variety
Front Squat (build to heavy single)
5 55%
3 65%
2 75%
1 80%
1 85%
1 90%
1 95%
1 100+%
Metcon (Time)
3 rounds
21 wall balls 30/20
12 chest to bar pull-ups
21 kettlebell swings 70/55
12 minute cap
