CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
10 banded steps each way slow
10 banded steps each way fast
10 banded jump squats
10 low to high planks
Front Squat (Top of every 90 seconds)
5 – 50%
3 – 60%
2 – 70%
1 – 80%
1 – 85%
1 – 90%
1 – 95%
1 – 100+%
Metcon (Time)
5 rounds
21 box jumps 24/20
12 thrusters 95/65
