CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 band steps each way
5 jump squats with band
5 inch worms with push-up
+
5 strict pull-ups
or
3 muscle-ups
Front Squat (3 sets 7 reps 65-70%)
Metcon (Time)
3 rounds
1000 meter row
21 burpee box jump overs 24/20
