“Hold the Door”

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

100 meter run

5 jump squats

5 X-band steps each way

20 hollowrocks

5 strict pull-ups

Front Squat (3 reps 5 sets 75%)

Metcon (Time)

7 rounds

10 wall balls 20/14

10 toes to bar