CrossFit Armed – CrossFit
Warm-up (No Measure)
AMRAP x 8 MINUTES
Lateral Shuffle Down and Back
20 Single Unders*
5 KB Deadlift
5 KB Hang High-Pulls (knee)
5 KB Squat
*switch to Double Unders or Single Single Double drill after 1st set
A: BOGO (AMRAP – Rounds and Reps)
20:00 AMRAP*
400m Run
10 Kettlebell Swings + Squat (70lb/55lb)(55lb/35lb)(35lb/25lb)
50 Double Unders
200m Run
5 Strict Pull Ups
25 Double Unders
*400m is worth 10 reps
200m is worth 5 reps
Metcon (No Measure)
-Finisher-
FOR TIME
21-15-9-15-21
Barbell Curls (empty bar)
Barbell Snatch-Grip Bent Over Row
