CrossFit Armed – Armed and Fit
Warm-up (No Measure)
200m Jog
+
2 Rounds
10 Tuck ups
0:15 Active Hang on Bar
4-6 Beat Swings
5 DB Up-Right Row
5 Slow DB Front Squat
Metcon (Time)
For Time (In Teams of 2)*
6 Ring Row + 6 Diamond Push-ups -each
24 Toes to Bar -each
21 DB Power Cleans -each
4 Rope Up-Downs -each
150 Burpees (total)
12 DB 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.
