CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 inch worms no push-up
5 jump squats
5 strict pull-ups
10 dips
Back Squat (10 reps 3 sets 60%)
Metcon (Time)
3 rounds
100 double unders
7 bar muscle-ups
3 squat snatches 135/95
*scale = 21 chest to bar pull-ups
15 minute cap