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 *any variety
or
3-5 musle-ups
Back Squat (10 reps 3 sets 70%)
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 toes to bar
5 handstand push-ups
