CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
1 shuttle sprint
10 back rows per arms
10 Russian kettlebell swings
10 hollowrocks
10 supermans
Metcon (3 Rounds for time)
3 rounds
30 pistols*
20 dumbbell snatches 50/35 *alt
20 toes to bar
20 dumbbell snatches 50/35 *alt
10 bar muscle-ups*
rest 3 minutes
*scale is lunges
*scale is 10 CTB
