CrossFit Armed – CrossFit

Metcon (Time)

10 kettlebell swings 70/55

10 burpee box jump overs 24/20

20 kettlebell swings 70/55

10 burpee box jump overs 24/20

30 kettlebell swings 70/55

10 burpee box jump overs 24/20

40 kettlebell swings 70/55

10 burpee box jump overs 24/20

50 kettlebell swings 70/55

10 burpee box jump overs 24/20

20 minute cap

CrossFit Armed – CrossFit

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit Armed – CrossFit

Warm-up (No Measure)

dynamic warm-up

Clean Pull + Squat Clean + Split Jerk (EMOM x 5 80% 1+1+1)

Metcon (Time)

3 rounds

15 chest to bar pull-ups

12 deadlifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105

CrossFit Armed – CrossFit

Warm-up (No Measure)

4 x

15 seconds each

jumping jacks

air squats

hollowrocks

supine grip hang

Metcon (Time)

25-20-15-10-5

calories ski, bike or row

toes to bar

50-40-30-20-10

double unders

CrossFit Armed – CrossFit

Snatch Pull + Power Snatch + Hang Snatch (EMOM x 5 80% 1+1+1)

Metcon (AMRAP – Reps)

6 rounds

30 seconds single dumbbell devil’s presses 50/35 *alt

30 seconds dumbbell snatches 50/35 *alt

30 seconds lateral burpees

30 seconds rest

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

side shuffle down and back

5 drop squats

30 mountain climbers

Front Squat (Top of every 90 seconds x 5 3 reps 80%)

*1st rep 3 seconds hold at the bottom

Metcon (Time)

1000 meter row

50 front squats 95/65

30 handstand push-ups

CrossFit Armed – CrossFit

Metcon (Time)

3 rounds

800 meter run

30 pull-ups

15 push jerks 135/95

CrossFit Armed – CrossFit

Metcon (Time)

50 single dumbbell overhead R lunge steps *alt legs 50/35

100 double unders

50 wall balls 20/14

50/35 calories ski, bike or row

50 wall balls 20/14

100 double unders

50 single dumbbell overhead L lunge steps *alt legs 50/35

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

20 jumping jacks

5 jump squats

10 supermans

10 glute bridges

Deadlift (Top of every 90 seconds x 5 80%)

3 UB reps

Metcon (Time)

18-15-12-9-6-3

power snatch 75/55

box jumps 24/20

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

karyoke down and back

butt kicks down and back

inch worms down

broad jumps back

“Zoomies” (Time)

6 rounds

400 meter run

25 burpees