CrossFit Armed – CrossFit
Strength
Absolute Strength – Bench Press
Bench Press (20:00 Build to Heavy 3)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Bench Press
Week 1 of 9
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200 Run | 15/10 Cal Bike
12 Prone Grip Single Ring Rows
10 DB Push Press (50/35)|(35/20)
8 Push-Ups
-1:00 Rest-
AMRAP x 8 MINUTES
100m Run | 10/7 Cal Bike
10 Prone Grip Single Ring Row
8 DB Push Press
6 Push-Ups
-1:00 Rest-
AMRAP x 6 MINUTES
50m Run | 7/5 Cal Bike
8 Prone Grip Single Ring Row
6 DB Push Press
4 Push-Ups
