CrossFit Armed – CrossFit
Front Squat (5 sets 3 reps 1st rep 3 second pause 70%)
monday squat day (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
and
10 dips any variety
Metcon (Time)
10 rounds
7 sumo deadlift high pulls 95/65
7 front squats 95/65
7 push jerks 95/65