CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
1 shuttle sprint
5 jump squats
5 X-band steps each way
5 strict chin-ups
10 dips
Front Squat (7 reps 3 sets 70%)
Metcon (Time)
7 rounds
7 chest to bar pull-ups
7 front squats 135/95
7 handstand push-ups
