CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
200 meter run
5 x-band steps both ways
5 jump squats
3-5 muscle ups or 5 strict pullups and 10 dips any variety
Front Squat (5 x 3 75%)
Metcon (Time)
5 rounds
12 box jumps 24/20
9 deadlifts 135/95
6 front squats 135/95
3 push jerks 135/95
15 minute cap