CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
karaoke down and back
butt kicks down
5 dumbbell strict presses
long jumps back
10 ring rows
Push Press + Push Jerk + Split Jerk (build to a max of complex)
Metcon (Time)
3 rounds
400 meter run
15 pull-ups
50 air squats
15 pull-ups
18 minute cap
RX+ = sub 5 muscle ups for each set of pull-ups
