“Espresso”

CrossFit Armed – CrossFit

Warm-up

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

and

10 dips any variety

Back Squat (3 sets 5 reps 75%)

Metcon (Time)

10 rounds

3 hang power snatch 115/75

5 overhead squats 115/75

7 lateral burpees over bar