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 pullups
10 dips any variety
Paused Back Squat (5 sets 3 reps 75% 3 second pause at bottom)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
