CrossFit Armed – CrossFit
Strength
Tempo Front Squat
Front Squat (2×6 @21X1 Mod
2×6 @1111 Mod-Heavy
1×6 @10X1 Heavy
(20:00 Clock)
Week 4 of 9)
Metcon
Metcon (AMRAP – Reps)
16:00 AMRAP
4-6-8-10-8-6-4*
Barbell Back Rack Lunge-Lunge-Squat* (95/65)|(75/55)|(65/45)
8-12-16-20-16-12-8
Up-Downs Over the Bar
20-20-20-20-20-20-20
Double Unders
*1 Rep = Lunge (R) + Lunge (L) + Back Squat
**Start working back up if you get past 2nd round of 8
