CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 inch worms no push-up
5 jump squats
3 muscle-ups
or
5 strict pulls
10 dips *any variety
Front Squat (E2MOM x 10 3 reps 75% + 5 high box jumps)
Metcon (Time)
4 rounds
400 meter run
20 wall balls 20/14
10 handstand push-ups
