CrossFit Armed – CrossFit
A: snatch high pull + hang power snatch (3 x 1+2)
B: Squat Snatch (EMOM x 5 2 reps 75%)
C: Back Squat (tempo 31X1 AHAP)
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
10 supermans
Metcon (Time)
In-home with equipment
7 rounds
7 handstand push-ups
7 power cleans 115/85
7 front squats 115/85
In-home no equipment
7 rounds
7 handstand push-ups *sub pike push-ups
7 weighted book bag cleans
7 weighted book bag front squats
Cash-out
5 x
30 seconds medicine ball sit-ups to press *sub sit-ups
30 seconds medicine ball plank hold *sub high plank
Metcon (Time)
#justrun
8 x
300 meter run
rest 1 minute
