CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats
5 inch worms no push-up
3-5 muscle-ups or 5 strict pull-ups + 5 dips *any variety
Back Squat (build to heavy single)
5 – 50%
5 – 65%
3 – 75%
2 – 80%
2 – 85%
1 – 90%
1 – 95%
1 – 105+%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 toes to bar
10 hang power snatches 95/65
10 overhead weighted lunges 95/65
