CrossFit Armed – Armed and Fit
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Scap Pull-Ups
5 Single Arm Ring Rows/ Arm
10 Tuck Ups*
*2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees
A: Metcon (No Measure)
SKILL WORK
ON A 12:00 RUNNING CLOCK…
Practice J-Clamp Rope Climb Technique & Rope Ascents / Descent
B: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
12 Chin-up Grip Single Ring Row
5 Burpees
200m Run
Metcon (No Measure)
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
