CrossFit Armed – CrossFit
Warm-up (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
10 dips any variety
Back Squat (3 sets max effort 80%)
Metcon (AMRAP – Rounds and Reps)
Amrap 20
1 rope climb
10 push-ups
10 wall balls 20/14
100 meter run
