CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
15 seconds wall slams Right
15 seconds wall slams Left
15 seconds jump squats with ball
15 seconds scoop and toss
15 seconds sprint and peddle back
Squat Clean + Split Jerk (3 singles rest 1 minute between 85%)
1000m Row (Time)
Max Effort 1000m Row
rest 4 minutes
Metcon (AMRAP – Reps)
tabata
single arm dumbbell thrusters 50/35
*switch arms each round