CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats
5 kip swings
5 strict pull-ups
Back Squat (Top of every 2 minutes 2 reps 85%+ x 5 sets)
“Frost” (Time)
21-15-9
calories AB
pull-ups
9 minute cap
*If more than 10 people 2 heats. Heat 2 counts for heat 1 then switch after the cap.
