Monday – 07/05/21 “Surfside”

July 5, 2021

CrossFit Armed – Armed Comp*

View Public Whiteboard

Warm-up (No Measure)

200m Jog


2 Rounds

10 Tuck ups

0:15 Active Hang on Bar

4-6 Beat Swings

5 Tall Muscle Cleans*

5 Slow Front Squat

*Share an empty bar with your partner

A: Back Squat (5×5 @70%* (of training max))

*Training Max from Heavy Single on 6/21

Surfside (Time)

For Time (In Teams of 2)*

6 Bar Muscle-ups** -each

24 Toes to Bar -each

21 Power Cleans (155/105)|(115/75) -each

4 Legless Rope Climb -each

150 Burpees (total)

12 Thrusters -each

1981m Row (total)

1 Mile Partner Run

*Do not move on to the next station until EACH TEAMMATE has completed their reps. Work can be shared however Teams want for the Burpees and Row.

**6 Pull-up or Ring Rows + 6 Diamond Push-ups


Wear a weight vest

C: Metcon (No Measure)

3-4 SETS

10 Weighted* Single Leg Glute Bridge-Up/ Leg @2121 Tempo

15 Perfect Hollow Rocks

1:00 Bar Hang (0:30 Active / 0:30 Passive)

-Rest as Needed b/t Sets-
*Use a DB or KB for weighted bridges.



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