CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS (empty bar)
5 Body Weight Single Leg RDL to Reverse Lunge/ Side
5 Slow Tempo Front Squat
5 Tall Power Cleans
5 Strict Press from Split
()
Clean Pull + Hang Squat Clean + Split Jerk (7×1+1+1 @70-75% Every 1:30 )
Metcon (AMRAP – Reps)
10:00 AMRAP
3-6-9-12-15-18..*
Thrusters (115/75)|(95/65)|(75/55)
Bar Facing Burpees
*Continue increasing by 3 reps until time is called!
LOADING IS LISTED AS-
(RX/MAST/SCALE)
()
()
Accessories
Metcon (No Measure)
3 ROUNDS, FOR QUALITY
12 Single Arm Kneeling DB Scaption/ Arm
12 Banded Face Pulls
-Resting as needed between super sets-
