CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength – 30 min.
EMOM – strength NOT speed!
1. KB alt. reverse lunges off plate
2. Plate G2O (45/35/25)
3. KB bent over row
4. RKBS
5. Anchored sit-ups
6. Rest
B. Conditioning – 10 min. cap
EMOM* – Death by: KB thrusters
*every round starts with 7/5 cal bike
**Once you cannot complete a round, you are done! Lose the thrusters and work on getting faster on the bike (so only complete the cals. and rest the remainder of the minute)
***EVERYONE is working for 10 min.! It just depends if you’re able to hang on to the thrusters or not
