CrossFit Armed – CrossFit
Warm-up (No Measure)
2 x NFT
side shuffle down and back
karyoke down and back
1 lap farmers carry
2 wall walks
10 seconds supine grip hang from bar
Metcon (Time)
teams of 2
1 mile run
*switch every 400 meters
100 calories ski
*switch every 10 calories
200 calories bike
*switch every 20 calories
300 calories row
*switch every 30 calories
1 mile run
*switch every 400 meters
girls RX = 70/150/250 switch every 7/15/25
