CrossFit Armed – CrossFit
Met-Con | Partner Workout
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 45sec Crush Grip DB Crush Curl
MIN 2 – 45sec Hollow Rocks
MIN 3 – 45sec Banded Plank Hold
Post Workout Pump
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
12 KB Swings(55/35)|(/10)
6 Alt. Front Rack Lunges (Athlete Choice, Heavy)
12 Up-Downs Over Bar
*While P1 Works Through One Full Round, P2 Accumulates Max Cals on Bike . Once P1 completes the Up-Downs, Switch.
(Score is Total Cals)
