CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
5 inch worms no push-up
5 scap push-ups
10 hollowrocks
5 scap pull-ups
Bench/Strict Pull-ups (Top of every 3 minutes x 5 sets)
10 bench presses 60% + 5 strict weight pull-ups
*put pull-up weight in comments
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30 double unders
10 burpees
3 bar muscle-ups *scale is 6 CTB
