CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
butt kicks down
toy soldiers back
20 shoulder taps
20 mountain climbers
10 ring rows
A: Bench Press (build to a heavy single)
B1: Bench Press (2 sets 10 reps 60%)
B2: Bent Over Row (2 sets 10 reps per arm)
*single arm
Metcon (Time)
teams of 2
5 rounds each
10/7 calories AB
5 x 10 meter shuttle sprints
10 burpees