CrossFit Armed – CrossFit
Strength
SUMO DEADLIFT X UPRIGHT ROW
Sumo Deadlift
12-10-8
Sumo Deadlift*
-Rest as Needed b/t Sets-
*Superset each set with 15-20 Banded Upright Rows. Start Moderate (RPE 7) and Build to a Moderate-Heavy (RPE 8) Weight.
Metcon
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 10/7 Cal Bike Sprint
MIN 2 – 15 Sumo Deadlift High Pull (95/65)|(65/45)
MIN 3 – Max Burpees
MIN 4 – Rest
(Score is Lowest Set of Burpees)