CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
5 inch worms no push-up
+
5 strict pull-ups
10 dips
or
3-5 muscle-ups
Back Squat (10 reps 3 sets 60%)
Metcon (Time)
30 rounds
5 wall balls 20/14
1 power snatch 135/95
15 minute cap
