CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 light internal external rotations with plate
10 reverse plate flys
5 inch worms no push-up
10 pelvic raises
3 Position Power Snatch (*mid thigh, below knee, floor 5 sets 75%)
Metcon (Time)
3 rounds
7 bar muscle-ups*
30 dumbbell snatches 50/35 *alternating arms each rep
100 double unders
15 minute cap
*scale is 21 CTB
