CrossFit Armed – CrossFit
Warm-up (No Measure)
200m Run
+
3 ROUNDS
5 Inch Worms
10 Shoulder Taps
5 Up-Downs
10 Step-ups
5 Slow Single Arm DB Deadlifts/ Side @3010
Metcon (AMRAP – Reps)
25:00 RUNNING CLOCK
1 Mile Run
50 Box Jump Overs (24/20)
20 Alt. Single DB Up-Downs (50/35)|(35/20)
15 Single Arm DB Hang Power Cleans (R)
20 Alt. Single DB Up-Downs
15 Single Arm DB Hang Power Cleans (L)
+
AMRAP with time left…
4 Box Jumps
6 Alt. Single Arm DB Devil Press
-Score is AMRAP reps of Box Jump and Devil Press, scale as needed-
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Metcon (No Measure)
FINISHER
4 SETS
0:20 – Deadbugs
0:10 – Rest
0:20 – Tuck Hold (on floor)
0:10 – Rest
