CrossFit Armed – CrossFit
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press
+
2 ROUNDS
Shuttle Run Down and Back
7 Single Arm Ring Row/Arm
7 Wall Ball Thruster
Metcon (Time)
50-40-30-20-10
Wall Balls (20/14)
21-18-15-12-9
CTB Pull-ups
Metcon (No Measure)
FINISHER
3 SETS
0:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed-
