CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 butt kicks in place
10 bent over flys
5 sprawls
A: Muscle Clean
B: Power Clean + Squat Clean (5 x 2+1 ~80%)
C: Paused Front Squat (*3 seconds pause)
Metcon (4 Rounds for time)
In-home with equipment
4 rounds
30 wall balls 20/14
20 box jump overs 24/20
10 hang squat cleans 135/95
rest 2 minutes between rounds
In-home no equipment
4 rounds
30 book bag weighted squat to press
20 object jump overs
10 book bag weighted hang squat cleans
rest 2 minutes between rounds
#justrun
3 x
1200 meter run
rest 3 minutes
