CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
30 mountain climbers
5 kettlebell back rows per arm
5 feet together goblet squats
20 hollowrocks
10 supermans
Bench Press (4 reps 5 sets 78%)
Metcon (AMRAP – Reps)
AMRAP 5
wall balls 20/14
rest 2:30
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 toes to bar
5 push-ups
rest 2:30
Metcon (Calories)
AMRAP 5
row for calories
