CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 inch worms no push-up
5 single leg deadlifts per leg
10 ring rows
10 pelvic raises
Deadlift (build to a heavy single)
Metcon (AMRAP – Reps)
AMRAP 9
12-9-6-3
power snatch 95/65
burpees over the bar
