CrossFit Armed – Armed Comp*
Warm-up (No Measure)
7:00 AMRAP
0:30 Bike or Row*
8 Scap Pull-Ups
10 Beat Swings on Bar
12 Empty BB RDL
*Increase pace with each round
Weightlifting
Push jerk + split jerk (2+1 Heavy Complex)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of…
2 Push Jerk + 1 Split Jerk*
GPP
A: Metcon (Weight)
15:00 EMOM
MIn 1 – 0:40 Bar Muscle-Up or CTB Practice*
MIn 2 – 5 Deadlifts (Building)**
Min 3 – Rest and increase Deadlift weight
*Option for 6 CTB Pull-ups
**Option for 250m Row
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
3 Bar Muscle-Ups*
9 Deadlifts (255/165)|(165/115)
12/9 Cal Bike**
*Option for 6 CTB Pull-ups
**Option for 250m Row
Metcon (No Measure)
COOL DOWN
1:00 Thread the Needle/ Arm
1:00 Banded Lat Stretch/ Arm
1:00 Banded Hamstring Stretch/ Leg
