CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
30 jumping jacks
10 jumping lunges
10 hollowrocks
30 mountain climbers
10 plate bent over flys
A1: Bench Press (4 sets 6 reps 75%)
A2: Bent Over Row (*barbell 4 sets 6 reps)
Metcon (3 Rounds for time)
3 rounds
15 toes to bar
20 box jump overs 24/20
15/10 calorie AB
20 pistols
15 handstand push-ups
rest 3 minutes between rounds
*switch order each round
