CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20′ butt kicks down and back
10 low to high planks
5 broad jumps
A: Dip Squat Clean + Tall Jerk (3 x 3+3)
B: Clean Pull + Hang Squat Clean + Jerk; (5 sets ~75-80%)
C: Front Squat (5 x 3 Tempo 5111 *AHAP)
Metcon (2 Rounds for time)
In-home with equipment
12-9-6-3
power clean and push jerks 115/85
*use dumbbells or kettlebell
box jump overs
rest 90 seconds
repeat
In-home no equipment
15-12-9-6-3
weighted book bag ground to overhead
object jump overs
rest 90 seconds
repeat
Metcon (5 Rounds for time)
#justrun
5 x
800 meter run
rest 3 minutes
