“Be happy with what you have while working for what you want.” – Helen Keller

CrossFit Armed – CrossFit

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Prehab

10 Pause Kips

30sec Bottom of Squat Hold

x2

A1): Barbell Incline Bench (3×10 Tempo 31×1 (Build up in weight) )

A2) Strict Chin up 3xMax Reps

WOD: Metcon (Time)

21-15-9

Burpee to a Target

Toe To bar

Rest 2min

9-6-3

Front Squat

Bar Muscle Up

155lb/105lb 135lb/85lb 115lb/75lb