CrossFit Armed – Armed Build and Motor
Build
Deadlift:
– Heavy Single (12-15 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Motor
Every 5 min. for 4 rounds:
200/150 Meter row
10 Lateral burpees over the rower
200/150 Meter row
15 Russian KB swings- 55/45/35/25 ( Needs to be heavy)
*Whatever time is remaining in the 5 min. is rest time
