CrossFit Armed – CrossFit
A: Dip Squat Clean + Tall Jerk (3 x 2+2 *light)
B: Power Clean + Squat Clean + Split Jerk (5 x 1+1+2 ~75%)
C: Tempo Front Squat (5 x 2 5111 *AHAP)
Warm-up (No Measure)
3 x NFT
20′ bear crawl
5 bent over Ys
5 broad jumps
Metcon (AMRAP – Reps)
In-home with equipment
AMRAP 5
42 wall balls 20/14
21 shoulder to over head 115/85
21 object jump overs
rest 90 seconds
AMRAP 5
30 wall balls 20/14
15 shoulder to over head 115/85
15 object jump overs
rest 90 seconds
AMRAP 5
18 wall balls 20/14
9 shoulder to over head 115/85
9 object jump overs
rest 90 seconds
AMRAP 5
6 wall balls 20/14
3 shoulder to over head 115/85
3 object jump overs
In-home no equipment
AMRAP 5
42 air squats
21 dips off chair
21 object jump overs
rest 90 seconds
AMRAP 5
30 air squats
15 dips off chair
15 object jump overs
rest 90 seconds
AMRAP 5
18 air squats
9 dips off chair
9 object jump overs
rest 90 seconds
AMRAP 5
6 air squats
3 dips off chair
3 object jump overs
#justrun
3 x
400 meter jog
400 meter run
rest 90 seconds
