CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Medball Rotational Throws
10 Medball Lunges
5 Up Downs
Metcon (Time)
FOR TIME
2 ROUNDS
30 Wall Balls 20lb/14lb. 14lb/10lb
30 Burpee to Target
10 Toe To Bar
200m Run
Immediately Into…
2 ROUNDS
20 Wall Balls 20lb/14lb 14lb/10lb
20 Burpee to Taget
5 Strict Toe to bar
400m Run
RX+ Use a Weighted Vest
Metcon (No Measure)
FINISHER
2-3 SETS. Choose One
7-7-7 Barbell Bicep Curl
Banded Fire Hydrant 7reps each
(right leg up)
(circles foward)
(circles backwards)
(donkey kick)
