CrossFit Armed – CrossFit
A: Tall Squat Clean (3×3)
B: clean pull + hang squat clean (Top of every 90 seconds x 5 1+2 ~80+)
C: Jerk Dip + Split Jerk (3 x 1+2 ~80%)
Warm-up (No Measure)
3 x NFT
20 butt kicks
10 unweighted single leg deadlifts *alt
50′ bear crawl
Metcon (Time)
In-home with equipment
4 rounds
20 wall balls 20/14
8 clean and jerks 135/95
immediately into
200 weighted Russian twists 50/35
In-home without equipment
4 rounds
20 weighted jump squats *use weighted book bag
8 book bag ground to overhead
immediately into
200 book bag weighted Russian twists
Metcon (Time)
#justrun
4 x
800 meter run
rest 2 minutes
