CrossFit Armed – CrossFit
Warm-up
Monday Squat Day (No Measure)
3 rounds
200 meter run
5xband steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
and
10 dips any way
Back Squat (10 reps 5 sets building)
Metcon (Time)
3 rounds
400 meter run
30 sit-ups
400 meter run
20 toes to bar
20 minute cap