CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
10 banded steps each way
10 jumping lunges
10 kettlebell sumodeadlift high pulls
10 hollowrocks
10 supermans
Back Squat (EMOM x 10 2 reps 80-85%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 pistols *alt each rep *scale 24 lunges
6 dumbbell snatches 50/35 *alt each rep
3 bar muscle-ups
*scale is 6 chest to bar pull-ups