CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
100 meter run
5 jump squats
5 X-band steps each way
5 strict pull-ups
5-10 dips *any variety
*3-5 ring muscle-ups if you have
Front Squat (3 reps 3 sets 70% *3 seconds pause each rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 handstand push-ups
10 wall balls 20/14
10 kettlebell swings 70/55
