CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
7 Rounds
:30 Bike Erg
1 Crossover Exercise
2 Rounds
3 DB Bent over Row r/l
3 DB Upright Row r/l
3 Hang C & J r/l
3 Hang Snatch r/l
Metcon (8 Rounds for time)
Every 2:00 (16:00)
250/200m Bike Erg
6 Bent Over Row r/l
6 Upright Row r/l
6 Hang C&J r/l
6 Hang Snatch r/l
Accessory
2:00 Walk or Slow Row
Mobility (1:00 each)
Couch Stretch
Seated Forward Fold
Figure 4
