CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 banded steps each way
5 jump squats with band
10 hollowrocks
10 ring rows
Front Squat (build to heavy single)
suggested build:
5 reps 60%
3 reps 70%
2 reps 75%
1 rep 80%
1 rep 85%
1 rep 90%
1 rep 95%
1 rep 105%
Metcon (Time)
150 wall balls 20/14
75 toes to bar
20 minute cap
*Perform in any order, until completion of total work.
*Can be broken down or performed in any order.
