CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 walking lunges down + backwards back
20 hollowrocks
20′ crab walk both ways
20 seconds hang from bar supine grip
Metcon (Time)
60 calorie row
50 toes to bar
40 wall balls 20/14
30 power cleans 135/95
20 ring muscle-ups
*scale is bar-muscle ups or 20 ring dips
