CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karaoke down and back
walking knee hugs down sweeps back
5 kip swigs
20 shoulder taps
hanging knee raises
Dip Squat Clean + Split Jerk (5 x 3+3 65-70%)
Metcon (Time)
40 chest to bar pull-ups
30 toes to bar
20 squat cleans 135/95
12 minute cap
