CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
5 broad jumps
10 plate Cuban presses
20′ crab walk backwards
10 seconds supine grip hang from bar
A: Power Snatch (build to heavy single)
B: Power Snatch (3 set 3 TNG reps 70% of A)
Metcon (Time)
3 rounds
400 meter run
12 overhead squats 95/65
6 bar muscle-ups
*sub is 12 CTB
