CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 shoulder taps
5 air squats
A: Muscle Clean + Jerk balance (3 x 5+5)
B: Squat Clean + Front Squat (5 x 1+1 ~80+%)
C: BTN Split Jerk (~70-80%)
Metcon (Time)
In-home with equipment
2 thrusters 115/85
10 double unders
4 thrusters 115/85
20 double unders
6 thrusters 115/85
30 double unders
8 thrusters 115/85
40 double unders
10 thrusters 115/85
40 double unders
8 thrusters 115/85
30 double unders
6 thrusters 115/85
20 double unders
4 thrusters 115/85
10 double unders
2 thrusters 115/85
In-home no equipment
4 thrusters *use anything for weight
10 double unders *sub 3x singles
8 thrusters
20 double unders
12 thrusters
30 double unders
16 thrusters
40 double unders
20 thrusters
40 double unders
16 thrusters
30 double unders
12 thrusters
20 double unders
8 thrusters
10 double unders
4 thrusters
#justrun
3 x
1000 meter run
rest 2 minutes
