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 + 10 dips *any variety
Front Squat (Every 90 seconds x 7 3 reps *paused 70%)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
kettlebell swings 70/55
goblet squats 70/55
200 meter run every time kettlebell is put down
