CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chinups
10 dips any variety
Back Squat (3 sets 5 reps 70% 3 second pause at bottom)
Metcon (Time)
5-4-3-2-1
clean and jerk 185/125
25-20-15-10-5
toes to bar
50-40-30-20-10
double unders
