CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 butt kicks in place
10 jumping lunges
5 inch worms no push-up
A: Muscle Clean + Jerk balance (3 x 3+3)
B: Power Clean + Squat Clean + Split Jerk (5 x 1+1+2 ~75-80%)
C: 1 1/4 Front Squats (4 x 4 *AHAP)
Metcon (4 Rounds for reps)
In-home with equipment
4 rounds
AMRAP 4
4 hang power cleans 95/65
4 shoulder to overhead 95/65
8 object jump overs
rest 2 minutes between rounds
In-home no equipment
4 rounds
AMRAP 4
4 no push-up burpees
4 dips
8 object jump overs
rest 2 minutes between rounds
Metcon (Time)
#justrun
2 mile time trial
