CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
200 meter run
bear crawls 1/2 way down
crab walks back
10 sit-ups
5 push-ups
5 ring rows
A1: Barbell Strict Press (5 reps 3 sets building)
A2: Dumbbell Rows (5 reps per arm 3 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 dumbbell thrusters Right arm 50/35
5 dumbbell thrusters Left arm 50/35
5 ring muscle ups *scale is 5 ring dips or 5 P-bar dips
50 double unders
