CrossFit Armed – CrossFit
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
10 Groiners
10 Air Squats
5 Push-Ups
Into…
1 ROUND
10 Kang Squats
5 Hang Muscle Cleans + 5 Front Squats
5 Burpees
5 Kip Swings
A: Back Squat (4@70-75%, 4@75-80%, 4+@80-85%)
BACK SQUAT-
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
B: Metcon (2 Rounds for time)
2 SETS
15-12-9
Front Squat (115/75)|(95/65)|(75/55)
Burpee Pull-Up
-Rest 2:00 b/t Sets-
