CrossFit Armed – CrossFit
Strength
Strength Balance Giant Set
Metcon (4 Rounds for weight)
-16:00 Running Clock-
3-4 SETS @RPE 6-8
5 Back Rack Lunge-Lunge-Squat*
6-8 Single Leg Crossbody RDL/ Side**
10 Strict Knees to Chest
-Rest 1:00 b/t Sets-
*Start Light and Build to a Moderate Weight
**Athlete’s choice moderate weight KB or DB
Metcon
Metcon (AMRAP – Reps)
4 SETS
ON A 3:00 RUNNING CLOCK…
7 Back Squats (185/125)|(155/105)|(125/85)
7 Pull-ups
7 Toes to Bar
Max Wall Balls in Remaining Time (20/14)|(14/10)
-Rest 1:00 b/t Sets-
(Score is Wall Balls)
