CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
5 inch worms with push-ups
5 pelvic raises
5 strict pull-ups
Front Squat (build to heavy single)
Metcon (Time)
1000 meter row
30 thrusters 95/65
10 ring muscle-ups
*scale is 30 dips
30 thrusters 95/65
1000 meter row
