CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
100 meter run
5 jump squats
5 X-band steps each way
5 inch worms no push-up
+
3-5 muscle ups
or
5 strict pull-ups
10 dips
Back Squat (build to heavy single)
Metcon (Time)
3 rounds
35 wall balls 20/14
15 chest to bar pull-ups
7 power snatches 135/95
