CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
1 shuttle sprint
5 x-band steps each way
10 band pullaparts
5 jump squats
10 dips
Front Squat (10 reps 3 sets 70%)
Metcon (Time)
50 calorie row
30 squat cleans 155/105
50 handstand pushups
17 minute cap
