CrossFit Armed – Armed Comp*
Warm-up with CrossFit Class or follow CrossFit Class warm-up if training during Open Gym time.
A: Front Squat + Split Jerk (4 x 3* 60-65%)
*this is 1+1 x 3 reps of the complex
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B: Front Squat (5@55%, 5@60%, 5@65%)
C: Deadlift (5×3@60-65%)
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Metcon (AMRAP – Rounds and Reps)
AMRAP 10
50/45 calorie row
40 toes to bar
30 dumbbell single arm shoulder to overhead each arm (50/35)
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Metcon (Calories)
5 x
top of every 2 mintues
12 seconds ALL OUT Air Bike
12 GHD Sit-ups during rest
