CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
200 meter run
5 X-band steps each way
5 jump squats
5 strict pull-ups or ring rows
10 dips and variety
Back Squat (4 reps 4 sets 80%)
Metcon (AMRAP – Reps)
AMRAP 12
1000 meter row
21 clean and jerks 135/95
AMRAP bar muscle-ups
