CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
200 meter run
5 X-band steps each way
5 jump squats
5 strict pull-ups or ring rows
10 dips *any variation
or
3 muscle ups
Front Squat (5 reps 3 sets 75%)
Metcon (Time)
15-12-9-6-3
power cleans 115/75
front squats 115/75
handstand push-ups
