CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
5 inch worms with push-up
+
5 strict pull-ups
10 dips any variety
or
3-5 muscle-ups
Back Squat (build to heavy single)
5 – 50%
3 – 60%
2 – 70%
1 – 80%
1 – 85%
1 – 90%
1 – 95%
1 – 100+%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 handstand push-ups
10 pistols *alt legs
15 pull-ups
