CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridges
+
3 ROUNDS
10 Empty Barbell Romanian Deadlifts
10 Kipping Swings
10 V-Ups
GPP
A: Deadlift (5@70%, 4@80%, 3@90%, 3@100%*)
*Percentages based off 3RM Deadlift set on 6/24.
B: Metcon (Time)
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar
*Both heads of each DB must touch the ground each time.
Condition
Metcon (8 Rounds for time)
8 10 SETS
200m Run @Moderate Effort
0:30 Rest
Metcon (No Measure)
COOL DOWN
2 ROUNDS
1:00 Seal Stretch
1:00 Butterfly
1:00 Pigeon Stretch/ Leg
