CrossFit Armed – CrossFit
Warm-up (No Measure)
AMRAP x 6 MINUTES (empty bar)
8 Barbell Bridges
8 Barbell RDL
8 Barbell Up-Right Row
8 Drop Squats
Into…
2 ROUNDS
8 Muscle Cleans
8 Dip Cleans
A: Power Clean + Squat Clean ( 8×1+1 @75-80%, Every 1:30 )
()
B: Metcon (Time)
400m Run
30 Wall Balls (20/14)
400m Run
25 Wall Balls
400m Run
20 Wall Balls
400m Run
15 Wall Balls
Metcon (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring
