CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
5 inch worms no push-ups
5 strict pull-ups
10 dips *any variety
Back Squat (4 sets 4 reps 80%)
Metcon (Time)
4 rounds
4 clean and jerks 155/105
4 bar muscle-ups *scale is 8 CTB
40′ handstand walk *scale is 4 wall walks
16 minute cap
Metcon (Time)
4 rounds
4 clean and jerks 155/105
4 bar muscle-ups *scale is 8 CTB
40′ handstand walk *scale is 4 wall walks
16 minute cap
