CrossFit Armed – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – 8 DB ‘No Push-Up’ Renegade Rows (50/35)|(35/20)*
MIN 2 – 10 DB Push Press**
MIN 3 – 25sec Side Plank Hold
MIN 4 – 45secMax Burpee Box Jump Overs (24/20)
*After completing the 8 RR…immediately hold a Plank until 45secmark.
**After completing the 10 PP…immediately hold the Front Rack until 45secmark.
(Score is Lowest Set of BBJO)
Post Workout Pump
Metcon (No Measure)
3 SETS
30sec DBL DB Gun Gun Hold
-30sec Rest-
20 Alt DB Hammer Curls
-30sec Rest-
15 Box Dips
-Rest 1:00 b/t Sets-
