CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
100 meter jog
5 jump squats
5 X-band steps each way
+
3-5 muscle ups
or
5 strict pull-ups
10 dips of any variety
Front Squat (4 reps 3 sets with 70%)
Metcon (Time)
3 rounds
30 wall balls 20/14
20 toes to bar
10 front squats 155/105
