CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 butt kicks
5 broad jumps
10 low to high planks
A: Dip Squat Clean + Tall Jerk (3 x 3+3)
B: Squat Clean + Front Squat + Split Jerk (5 x 1+2+1 ~80%)
C: Clean Pull (~105%)
Metcon (Time)
In-home with equipment
50-35-20
wall balls 20/14
single arm dumbbell hang power clean and jerk *alt each rep 50/35
In-home no equipment
50-35-20
bookbag weighted jump squats
bookbag weighted power clean and press
#justrun
2 x
400 meter run
rest 1 minute
400 meter run
rest 1 minute
800 meter run
rest 2 minutes