CrossFit Armed – CrossFit
Pre-Fatigue
Metcon (Checkmark)
EMOM x 9 MINUTES
MIN 1 – 3 Strict Pull-Ups + 3-5 Kipping Pull-Ups
MIN 2 – 10-12 Alt. Jump Lunges
MIN 3 – 40sec Squat Hold
Met-Con | Partner Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 2
AMRAP x 12 MINUTES
40/30 Cal Bike*
*P1 completes 40/30 cal bike while P2 completes Max Box Jumps. Once P1 finishes the bike, partners switch roles. Score is total Box Jumps.
-Rest 1:00 b/t AMRAPS-
AMRAP x 12 MINUTES
40 Wall Balls (20/14)|(14/10)*
* P1 completes 40 Wall Balls while P2 completes Max Pull-Ups. Once P1 finishes the WB, partners switch roles. Score is total Pull-Ups.
(Score is Total Reps of Box Jumps) + Pull-Ups)
