CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 X-band steps each way
5 inch worms
5 jump squats
+
5 strict pull-ups
5 dips *any variety
or 3 muscle-ups
Back Squat (3 sets 2 reps 85%)
Metcon (Time)
5 rounds
9 toes to bar
6 hang power snatches 135/95
3 overhead squats 135/95
12 minute cap
