CrossFit Armed – CrossFit
Warm-up (No Measure)
dynamic warm-up
Deadlift (Top of every 90 seconds x 5 3 UB reps 85%)
Metcon (Time)
21-15-9
bike or ski for calories
toes to bar
rest 3 minutes
Metcon (Time)
15-12-9-6-3
bike or ski for calories
toes to bar
20 minute cap total on both metcons
