“Ready, Set, Spike”

May 22, 2017

CrossFit Armed – CrossFit

monday squat day (No Measure)

3 rounds

200 meter run

5 x-band steps each way

5 jump squats

3-5 muscle ups

or

5 strict chin ups

and

10 dips any variety

Back Squat (build to 3RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 double unders

15 toes to bar

10 double KB front rack lunges 55/35

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