CrossFit Armed – CrossFit
Strength
PULLING STRENGTH ENDURANCE
Metcon (AMRAP – Reps)
6 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises
Week 1 of 4
(Score is Total Reps)
Conditioning
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
6 Toes to Bar
8 DB Alt. No Push-Up Renegade Rows (35/20)|(20/15)
10 DBL DB Hang Muscle Cleans
-1:00 Rest b/t Sets-
*Carry an on-running count
Post Workout Pump
Metcon (3 Rounds for weight)
3 SETS @RPE 7-8
15 DB Pull Overs
10Seated Single Leg Lifts/ Leg
-Rest as Needed b/t Sets-
