CrossFit Armed – CrossFit
monday squat day (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
and
10 dips any variety
Front Squat (5 reps 3 sets 3 seconds pause for 1st rep 70%)
The Air Force WOD (Time)
20 thrusters 95/65
20 sumo deadlift high pulls 95/65
20 push jerks 95/65
20 overhead squats 95/65
20 front squat 95/65
EMOM 4 burpees
20 minute cap
