CrossFit Armed – CrossFit
Strength
Horizontal Push Strength Endurance
Metcon (No Measure)
EMOM x 6 (50sec on/10sec off)
10 Hand Release Push-ups + Max Shoulder Taps
Metcon
Aerobic Builder
Metcon (No Measure)
EMOM x 24 MINUTES FOR QUALITY
MIN 1 – Moderate Pace Bike or Row
MIN 2 – 45sec DB Renegade Row (no push-up)
MIN 3 – 45sec DB Hip Bridge Floor Press
MIN 4 – 20 Slow Arm Haulers
