CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
100 meter run
5 jump squats
5 X-band steps each way
5 inch worms no push-up
3-5 muscle-ups
or
5 strict pull-ups
10 dips
Front Squat (3 reps 3 sets 75%)
Metcon (Time)
21-15-9
deadlifts 205/135
handstand push-ups
box jumps 24/20
