CrossFit Armed – CrossFit
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: Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Metcon (No Measure)
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
