CrossFit Armed – CrossFit
Strength
SQUAT x PULL EMOM
1 & 1/4 Back Squat x 2 Beat 2 Pull-up 2 Beat Drill (4 Rounds for weight)
EMOM x 8 MINUTES
MIN 1 – 5 1&1/4 Back Squat @RPE 6-8*
MIN 2 – 2 Beat Swings + 2 Kipping Pull-Ups + 2 Beat Swings
*Build Squat weight with every round from RPE 6 (Light) to RPE 8 (Mod-Heavy)
Class takes 6-8 Minutes to build to a starting weight.
Metcon
Metcon (AMRAP – Reps)
5 SETS
30sec – Up-Downs
30sec – Rest
30sec – Russian KB Swings (70/53)|(53/35)
30sec – Rest
30sec – Cal Bike | Row
30sec – Rest
30sec – Kipping Pull-Ups
30sec – Rest
