CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
10 Groiners
8 Up-Downs
8 Drop Squats
4 Muscle Cleans*
4 Slow Tempo Front Squats
*from below the knee
A: Front Squat (5@70%, 4@80%, 3@90%, 3@100%)
*Percentages are based off 3RM set on 6/21.
B: Metcon (Time)
4 ROUNDS
4 Hang Squat Cleans (115/75)|(75/55)
4 Lateral Over the Bar Up-Downs
-1:30 Rest-
2 ROUNDS
8 Hang Squat Cleans
8 Lateral Over the Bar Up-Downs
-Rest 1:30-
1 ROUND
16 Hang Squat Cleans
16 Lateral Over the Bar Up-Downs
(Score is Total Time Including Rest)
Metcon (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs + Lats
(No Measure)
