CrossFit Armed – CrossFit
Warm-up (No Measure)
2 rounds
200 meter run
5 x-band steps both ways
5 jump squats
3-5 muscle ups
or
5 strict pull-ups
10 dips any variety
Front Squat (3 sets 5 reps 75%)
Metcon (AMRAP – Reps)
AMRAP 5
rope climbs
Metcon (AMRAP – Reps)
AMRAP 4
power clean and push jerks 135/95
Metcon (AMRAP – Reps)
AMRAP 3
lateral burpee box jumps 24/20
Metcon (AMRAP – Reps)
AMRAP 2
front squats 135/95
Metcon (AMRAP – Reps)
AMRAP 1
calories on AB
