“Snow Birds”

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 shuttle sprint

5 x-band steps each way

5 jump squats

5 strict chin-ups

5 inch worms no pushup

Metcon (Time)

3 rounds

400 meter run

12 power snatches 95/65

5 bar muscle-ups

*sub is 15 ring dips

Back Squat (5 singles 90%)