CrossFit Armed – CrossFit
Strength
GYMNASTIC PULL
PART 1 (AMRAP – Reps)
1.) 4 SETS, 20 sec ON // 40 sec REST
Max Pull-Ups or Ring Rows*
*Kipping, Banded, or Strict
-Rest 2:00 b/t Part 1 & Part 2-
PART 2 (AMRAP – Reps)
2.) 3 SETS
1-3Rope Climbs(leg assisted)
10 DB Bent Over Reverse Flyes*
*Use a light or light-moderate weight
-Rest as Needed b/t Sets-
*track reps for rope climbs
Metcon (AMRAP – Reps)
4:00 CLOCK
200m Run
40 Slam Balls (30/20)|(20/10)
Max Sit-Ups in Time Remaining…
-Rest 1:00-
6:00 CLOCK
400m Run
20 Slam Balls
30 Sit-Ups
Max Pull-Ups in Time Remaining…
-Rest 1:00-
8:00 CLOCK
600m Run
10 Slam Balls
15 Sit-Ups
20 Pull-Ups
25 Hand Release Push-Ups
Max Double Unders in Time Remaining…
(Score is Max Reps of Sit-Ups + Pull-Ups + Double Unders)
