CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds NFT
30 jumping jacks
walking lunges down
bear crawl back
crab walk down
10 ring rows
Snatch + Overhead Squat (1+2 x 5 75%)
Metcon (Time)
21-15-9
dumbbell snatch 50/35 *alt arms
burpees over the dumbbell
*new standards for both movements
