CrossFit Armed – CrossFit
Warm-up (No Measure)
2 rounds
side shuffle down and back
karyoke down and back
butt kicks down
10 dumbbell back rows per arm
backwards lunges back
3-5 wall walks
Push jerk + split jerk (Build to a max of complex)
Metcon (Time)
21-15-9
toes to bar
front squats 115/75
push presses 115/75
12 minute cap