CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 banded steps each way
5 jump squats with band
5 inch worms no push-up
10 ring rows
Back Squat
EMOM x 12
minute 1 – 6 reps 65%
minute 2 – 4 reps 70%
minute 3 – 2 reps 75%
minute 4 – rest
Metcon (Time)
21-15-9
thrusters 95/65
calorie row
burpees over rower
12 minute cap