CrossFit Armed – CrossFit
Strength
PUSH X PULL SUPER SET
Bench Press (6-4-2 Bench Press )
3 SETS
6-4-2* Bench Press
15 Banded Pull-Aparts
20 Banded Hammer Curls
-Rest as Needed b/t Sets-
*Bench Press Sets
1st – RPE 7
2nd – RPE 8
3rd – RPE 8.5
(14:00 Clock)
Metcon (AMRAP – Rounds and Reps)
EMOM x 20 MINUTES
MIN 1 & 2 – Run 300-400m
MIN 3 & 4 – AMRAP of the following*
4 DB Renegade Row**(50/35)|(35/20)
5 DB DeficitPush-Ups
7 Box Jumps (24/20)|(20/16)
*Pick Up Where You Left Off.
**No-Push for Renegade Row
(Score theAMRAP)
