CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
5 kettlebell sumo deadlift high pulls each arm
5 single arm OHS each arm
20′ crab walk each way
20 seconds supine grip hang from bar
Power Snatch + Overhead Squat (2+3 x 3 75% of snatch)
Metcon (Time)
4 rounds
400 meter run
40 double unders
4 ring muscle-ups
*scale is 8 ring dips
