CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 X-band steps each way
5 inch worms no push-up
5 jump squats
+
3-5 muscle-ups
or
5 strict pull-ups
10 dips * any variety
Back Squat (4 x 4 80%)
Metcon (2 Rounds for reps)
2 rounds
AMRAP 5
21-15-9
kettlebell swings 70/55
calories AB
rest 5 minutes
