CrossFit Armed – CrossFit
Warm-up (No Measure)
1 shuttle run
+
3 x NFT
5 barbell strict high pulls
5 barbell good mornings
5 barbell OHS
5 barbell on back jump squats
Power Snatch (build to 1RM)
Metcon (Time)
100 alternating dumbbell snatches 50/35
50 calorie row
100 dumbbell facing burpees over the dumbbell
Metcon (3 Rounds for reps)
In-home no equipment WOD
3 rounds
AMRAP 5
50 jumping lunges
35 push-ups
20 V-ups
rest 2 minutes between rounds
Metcon (3 Rounds for reps)
In-home with equipment WOD
3 rounds
AMRAP 5
50 jumping lunges
35 push-ups
20 kettlebell swings or dumbbell snatches
rest 2 minutes between rounds
