CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats with band
5 pelvic raises with band
10 ring rows
Front Squat (Every 90 seconds x 5 3 reps 75% *2 seconds pause)
Metcon (Time)
21-15-9
hang power cleans 135/95
back squats 135/95
