CrossFit Armed – CrossFit
Warm-up (No Measure)
2 x NFT
side shuffle down + back
10 lunges forward + 10 lunges backwards
5 broad jumps
10 low to high planks
10 pelvic raises
A1: Bench Press (5 reps 5 sets 80%)
A2: Weighted Step-ups (10 reps per leg *kettlebells to the side)
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
