CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
15 seconds jumping jacks
15 seconds side to side ball slams
15 seconds sumo stance inch worms no push-up no stand up
15 seconds Russian twists
15 seconds pelvic raises
“Blow-out” (AMRAP – Reps)
AMRAP 7
power cleans 225/155
rest 5 minutes
“Blow-out 2” (AMRAP – Rounds and Reps)
AMRAP 5
5 hang power cleans 135/95
5 bar facing burpees
rest 3 minutes
“Blow-out 3” (AMRAP – Reps)
AMRAP 3
bar facing burpees
rest 2 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
