CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
5 shoulder taps with push-up
5 kip swings
10 bent over kettlebell rows per arm
5 single leg deadlifts per leg
Bench Press (build to heavy single)
suggested build:
5 reps 60%
3 reps 70%
2 reps 75%
1 rep 80%
1 rep 85%
1 rep 90%
1 rep 95%
1 rep 105%
Metcon (AMRAP – Reps)
AMRAP 16
40 dumbbell snatches 50/35 *alt
40 pull-ups
30 burpees to target
30 chest to bar pull-ups
20 kettlebell swings 70/55
20 bar muscle-ups