CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
30 jumping jacks
5 kettlebell sumo deadlift high pulls each arm
10 seconds hold bottom of goblet squats
crab walk 20′ each way
20 seconds hang from rig chin-up grip
Hang Power Clean (3 sets 3 reps UB 80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 double unders
2 D-ball over shoulder 150/100
10 ring dips
*scale is bar or P-bar dips
