CrossFit Armed – CrossFit
Warm-up (No Measure)
2:00 Row @Warm-up Effort
+
2 ROUNDS
10 Scap Pull-ups (or Scap Ring Rows)
10 Alt. Prisoner Jump Lunges (total)
4 Shoulder Press from Split/ Side (empty barbell)
Push Press + Push Jerk + Split Jerk (5×1+1+1@Moderate Weight Every 1:30*)
*From squat rack
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HTFU 2 (Time)
50/40 Calorie Row
40 Chest to Bar Pull-ups
30 Shoulder to Overhead (135/95)
RX+
50/40 Calorie Row
40 Bar Muscle-ups
30 Shoulder to Overhead (165/105)
