CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karaoke down and back
5 inch worms no push-up
20 hollowrocks
5 single leg deadlifts into 100’ farmers carry per leg/arm
10 ring rows
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
50 wall balls 20/14
remaining time AMRAP
12 deadlifts 185/135
12 barfacing burpees over the bar
rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
35 wall balls 20/14
remaining time AMRAP
9 deadlifts 225/155
9 barfacing burpees over the bar
rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
20 wall balls 20/14
remaining time AMRAP
6 deadlifts 275/185
6 barfacing burpees over the bar
