CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
20 jumping jacks
high knees down
ice skaters back
karyoke down and back
5 broad jumps
clean pull + hang squat clean (build to a heavy single *above knee)
Metcon (Time)
3 rounds
20/15 calories AB
20 burpees jumping onto a plate
100′ overhead plate weighted walking lunges 45/25
