CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. AMRAP for STRENGTH
15:00 Station
2:00 rest between stations
1. 1:00 Hollow hold
10-12 Hang clean and PUSH-PRESS
10 Tempo goblet squats 3200
1:00 rest between rounds
2. 1:00 Elbow plank dips
10-12 single arm chest press p/s
100′ DB walking lunges (use turf)
1:00 rest between rounds
B. Flush – 6-minute jog outside or bike (MUST use arms and legs and maintain RPM around 45-50)
