CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats
5 inch worms no push-up
+
3-5 muscle-ups
or 5 strict pull-ups and 10 dips
Front Squat (EMOM x 10 5 reps + 3 high box jumps 60%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
100 meter run
10 wall balls 20/14
10 ball push-ups
