CrossFit Armed – CrossFit
monday squat day (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
and
10 dips any variety
Front Squat (3 sets 5 reps 75%)
Metcon (Time)
600 meter run
21 thrusters 95/65
3 rope climbs
400 meter run
15 thrusters 95/65
2 rope climbs
200 meter run
9 thrusters
1 rope climb
