CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 banded steps each way
5 jump squats
5 strict pull-ups
5 dips *any variety
Back Squat (3 sets 2-3 reps 90%)
Metcon (AMRAP – Reps)
AMRAP 15
3 squat clean and thrusters 135/95
3 box jumps 30/24
3 bar muscle-ups
*sub 9 chest to bar pull-ups
