CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 jumping lunges
20 shoulder touches
20′ backwards crabwalk
10 ring rows
Warm-up (No Measure)
dynamic warm-up
A1: Bench Press (4 x 4 80%)
A2: Dumbbell Rows (4 sets 8 per arm)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 hang power cleans 95/65
10 front rack barbell lunges 95/65
30 double unders
