CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
5 kb sumo deadlift high pulls
5 feet together goblet squats
5 kb Arnold’s presses per arm
5 kb weighted pelvic raises
Power Clean + Front Squat + Push Jerk (1+3+1 Top of every 90 seconds x 6 70% cj)
Metcon (Time)
3 rounds
30 double unders
10 power cleans 135/95
30 double unders
10 push jerks 135/95
12 minute cap
