CrossFit Armed – Armed Comp*
***WARM UP WITH CF CLASS***
A: Back Squat (Build to a Heavy Single*)
*Save today’s best as your “Training Max”
B: Back Squat (**Cluster Set** 2×3-3-3 @70% of today’s best)
**Cluster Sets***
Resting 0:10 betwen each cluster of 3 and 2:00 betweet each ROUND of Clusters
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (Calories)
8 x
20 seconds ALL OUT Air Bike
10 second rest
Accessories
A1: Single Leg GHD Hip Extension (4×8-10/ Leg @3010 Tempo)
A2: Banded pullthroughs (4×12-16)
-Resting as needed between super sets-
