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 goblet squats
5 bent over kb rows per arm
Front Squat (Every 2 minutes x 5 2 reps 80-85%)
Metcon (5 Rounds for reps)
5 rounds
90 seconds on clock:
200/150 meter row
7 burpees over the rower
AMRAP wall balls 20/14
rest 90 seconds
