CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
5 jump squats
5 inch worms with push-ups
5 X-band steps each way
5 strict chin-ups
Front Squat (3 reps 3 sets 70% *3 seconds pause at bottom)
Metcon (Time)
3 rounds
400 meter run
21 dumbbell thrusters 55/35
12 chest to bar pull-ups