CrossFit Armed – CrossFit
Met-Con | Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2
AMRAP x 24 MINUTES*
16 Plate Ground to Overhead (45/25)
12 Bear Hug Plate Lunges
8 Hand Release Push-Ups**
*P1 completes a full round while P2 completes Max Cal Row. Once a full round is completed, partners switch.
**Option to complete 12 Alt. Single Arm Plate Push-Ups.
(Score is Rounds + Reps adding Calories to Reps)
*Scoring Example
8 Rounds + 16 Reps + 120 Cals =
8 Rounds + 136 Reps
Finisher
Metcon (No Measure)
3-4 SETS
20-25 Seated PVC Lat Pull-Downs
20-25 PVC Supinated Tricep Extension
-Rest As Needed b/t Sets-
