CrossFit Armed – CrossFit
Warm-up (No Measure)
2 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats
5 inch worms no push-up
5 strict pull-ups
Back Squat
minute 0 – 5 rep 75%
minute 2 – 3 reps 80%
minute 4- 1 rep 85%
minute 6 – 5 rep 80%
minute 8 – 3 reps 85%
minute 10 – 1 rep 90%
minute 12 – 5 rep 85%
minute 14 – 3 reps 90%
minute 16 – 1 rep 95%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 hang power cleans 135/95
5 front squats 135/95
5 lateral burpees over the bar
