CrossFit Armed – CrossFit
Warm-up (No Measure)
4 rounds
15 seconds ball slams
15 seconds ball squats
15 seconds russian twists
15 seconds low to high planks
15 seconds pelvic raises
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
