CrossFit Armed – CrossFit
Strength
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 8-10 Pendlay Row
MIN 2 – 4-6 Broad Jumps (4-6ft)
MIN 3 – 40sec Hollow Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10 KB Sumo Deadlift High Pull (53/35)|(35/26)
16 Alt. Single Leg V-ups
10 Burpees
-Rest 1:00-
AMRAP x 5 MINUTES
8 Russian KB Swing
12 Alt. Single Leg V-ups
8 Burpees
-Rest 1:00-
AMRAP x 4 MINUTES
6 American KB Swing
8 Alt. Single Leg V-ups
6 Burpees
*carry an on-running count
