CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 jumping lunges
20’ crab walk
10 pelvic raises
20 seconds supine grip hang from rig
Split Jerk (build to a heavy single from rack)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30 double unders
10 kettlebell swings 70/55
3 bar-muscle ups
*scale is 6 CTB pull-ups