CrossFit Armed – CrossFit
Warm-up (No Measure)
200m Run
+
3 ROUNDS
5 Burpees
10 Kip Swings
5 Push-Ups to Pike
10 Superman Arch Rocks
A: Metcon (4 Rounds for weight)
PUMP FRIDAY
EVERY 3:00 x 4 SETS
12 Dual DB Zottman Curls
12 Dual DB Tricep Kick Backs
20 V-Ups*
*Option for Alt. Single Leg V-ups or Tuck-ups
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B: Metcon (6 Rounds for time)
EVERY 2:00 x 6 SETS
15 Burpees
10 Pull-Ups*
*CTB if possible
RX+ Bar Muscle-ups
C: Metcon (3 Rounds for calories)
FINISHER
1:00 Air Bike or Row for Max Calories
-1:00 Rest-
(Score is LOWEST Round)
