CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats
5 inch worms
3-5 muscle-ups or
5 strict pull-ups + 10 dips *any variety
Back Squat (4 sets 6 reps 75%)
Metcon (Time)
21 chest to bar pull-ups
50 double unders
7 squat snatches 135/95
15 chest to bar pull-ups
50 double unders
5 squat snatches 135/95
9 chest to bar pull-ups
50 double unders
3 squat snatches 135/95
