CrossFit Armed – CrossFit
Deadlift (7 reps 3 sets 70%)
Warm-up (No Measure)
3 x NFT
5 single leg kettlebell deadlifts each
5 feet together goblet squats
20 hollowrocks
10 pelvic raises
bear crawl 20′ each way
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
7 bar muscle ups
35 wall balls 20/14
90 double unders
*sub for muscle ups is 10 CTB