CrossFit Armed – CrossFit
monday squat day (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
and
10 dips any variety
Front Squat (Build to heavy single)
5 reps 50%
3 reps 60%
2 reps 70%
2 reps 80%
1 rep 90 %
1 rep 95%
1 rep 105%
Metcon (Time)
7 rounds
10 wall balls 20/14
10 pull-ups
10 minute cap
