CrossFit Armed – CrossFit
Strength
PRESS X UPRIGHT ROW
1 & 1/4 Shoulder Press (Weight)
3-4 sets @RPE 8-9 Building
6 One & Quarter Shoulder Press*
10KB | DB Single Arm Upright Row/ Arm**
-1:00 – 1:30 Rest/Set-
*Building Squat weight from an RPE 8 (Mod-Heavy) to an RPE 9 (Heavy, but NOT a max)
**Use a KB or DB for SA Upright Row
(14:00 Clock)
Metcon
Metcon (5 Rounds for time)
5 SETS*
ON A 3:30 RUNNING CLOCK
250/200 Row
10 Push Press (135/95)|(115/75)|(95/65)
1:00 Barbell Front Rack Hold
*Every set must be completed by the 3:00 mark. Scale distance if needed.
-Rest the Remainder of Time-
(Score is Time for Each Set)
