CrossFit Armed – CrossFit
Warm-up (No Measure)
dynamic warm-up
Deadlift
minute 0 – 5 reps 80%
minute 2 – 5 reps 80%
minute 4- 5 reps 80%
minute 6 – 3 reps 85%
minute 8 – 3 reps 85%
minute 10 – 3 reps 85%
minute 12 – 1 rep 90%
minute 14 – 1 rep 90%
minute 16 – 1 rep 90%
Metcon (Time)
1000 meter row
50 dumbbell push presses 50/35 *single arm *switch as needed but must do 25 per arm
100’ single arm dumbbell over head walking lunges Left 50/35
100’ single arm dumbbell over head walking lunges Right 50/35
