CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
1 shuttle run
5 jump squats
5 X-band steps each way
5 inch worms with push-ups
5 chin-ups
Front Squat (1RM)
Metcon (Time)
800 meter run
10 bar muscle-ups
*sub 20 ring dips
10 squat cleans 225/155
10 bar muscle-ups
*sub 20 ring dips
800 meter run
20 minute cap
