CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
1 shuttle run
5 jump squats
1 wall walk
10 ring rows
A1: Bench Press (EMOM x 10 odd: 2-3 reps 85%)
A2: Bent Over Row (even: 5 reps per arm *dumbbell)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 wall balls 20/14
10 dumbbell box step-ups 50/35
5 strict handstand push-ups
