CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
10 dips full range of motion any variety
Paused Back Squat (3 sets of 5 reps 70%)
Metcon (Time)
3 rounds
400 meter run
20 wall balls 20/14
10 hang power snatches 95/65
15 minute cap
Post-WOD
400 meter run
30 seconds couch stretch each leg
30 seconds hamstring stretch each leg
1 minute lat stretch
