CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
1 side shuffle down and back
10 banded steps each way
5 jump squats
5 inch worms no push-up
10 ring rows
Front Squat (Top of every 2 minutes)
minute 0 – 3 reps 80%
minute 2 – 2 reps 85%
minute 4 – 1 rep 90%
minute 6 – 3 reps 85%
minute 8 – 2 reps 90%
minute 10 – 1 rep 90+%
Metcon (Time)
2 rounds
400 meter run
60 wall balls 20/14
400 meter run
20 burpees
