“Romans”

January 9, 2017

CrossFit Armed – CrossFit

Monday Squat Day (No Measure)

3 rounds

200 meter run

5xband steps each way

5 jump squats

3-5 muscle ups

or

5 strict chin ups

and

10 dips any way

Back Squat (5-3-3-3-1 building)

Metcon (Time)

70 cal row

60 sit-ups

50 kettlebell swings 70/55

40 pull-ups

30 handstand push-ups

20 minute cap

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