CrossFit Armed – CrossFit
(No Measure)
2 rounds
200 meter run
5 x band steps each way
5 jump squats
3-5 muscle ups
or
5 strict pull-ups and 10 dips any variety
Back Squat (heavy single)
5 reps 55%
3 reps 65%
3 reps 75%
2 rep 85%
1 rep 90%
1 rep 95%
1 rep 105% PR!
Metcon (Time)
1 mile run
50 back squats 155/105
30 burpees over the bar
20 minute cap
