CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karaoke down and back
butt kicks down
bear crawl back
10 ring rows
5 broad jumps
Squat Clean + Split Jerk (build to heavy single)
Metcon (3 Rounds for reps)
3 rounds
AMRAP 4
5 hang power cleans 115/75
6 shoulder to overheads 115/75
7 box jumps 24/20
rest 2 minutes
