CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
20’ crab walk
20 hollowrocks
5 supermans
10 ring rows
Power Snatch + Overhead Squat (3 sets 3+3 75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 dumbbell snatches 50/35 *alt arms
10 overhead dumbbell walking lunge steps Right arm 50/35
10 overhead dumbbell walking lunge steps Left arm 50/35
3 bar muscle-ups
*sub 6 chest to bar pull-ups
