CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 broad jumps
10 ring rows
10 low to high planks
10 super mans *alt arms and legs
A1: Bench Press (3 sets 2 reps 90%)
A2: Dumbbell Rows (3 sets 10 reps per arm)
Metcon (Time)
3 rounds
300′ farmers carry 70/55 *kettlebells
20 deficit push-ups 45/25 *plate
10 dumbbell push jerks per arm 50/35
