CrossFit Armed – CrossFit
WORKOUT #1 (Time)
FOR TIME: 20min CAP
RX+
200 DOUBLE UNDER
100 WALL BALLS
80 TOE TO BAR
60 BURPEE OVER THE BAR
40 POWER CLEANS 135LB/95LB
20 BAR MUSCLE UPS
*ROW FOR CALORIES IN THE REMAINING TIME
RX
140 DOUBLE UNDERS
100 WALL BALLS 20LB/14LB
80 TOE TO BAR
60 BURPEE OVER THE BAR
40 POWER CLEAN 115LB/75LB
20 PULL UP
SCALED
300 JUMP ROPE
100 SQUAT W/ WALL BALL
80 KNEE RAISES
60 UP DOWN OVER THE BAR
40 DB POWER CLEAN 35LB/20LB
20 RING ROWS EACH
* ATHLETES MUST TAG IN AND OUT
* RING ROWS MUST BE DONE WITH THE FEET UNDER THE PULL UP BAR.
* SCORE #1 TIME YOU FINISH
* SCORE #2 CALORIES ON THE ROWER
CALORIES ON THE ROWER (Calories)
WORKOUT#2 PART A (Weight)
FROM MINUTE 1 TO 9 FIND A MAX LOAD FOR THE COMPLEX:
– 2 DEADLIFT
– 1 HANG CLEAN
– 2 FRONT SQUAT
– 1 SHOULDER TO OVER HEAD
*MUST BE DONE UNBROKEN*
*SCALED CAN USE DUMBBELL INSTED OF THE BARBELL.
WORKOUT#2 PART B (AMRAP – Rounds and Reps)
FROM MINUTE 10-20 AMRAP
20/16 CALORIE BIKE
20 SYNC. DB HANG POWER SNATCH
80FT DB OVERHEAD WALKING LUNGE
RX+ 50LB/35LB
RX 40LB/25LB
SCALED 25LB/15LB (FRONT RACK)
