CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength: go HEAVY and if it’s too easy increase some reps or add weight
1. EMOMx15 – alt. movements
-12-16 Renegade rows (r+l = 2)
-8-10 hang squat cleans
-25 RKBS
B. Conditioning
3 min. AMRAP, 1 min. rest for 5 rounds; pick up where you left off
18 plyo lunges (r+l=2)
9/7 cal row
5 devil’s presses (30/20s)
C. Abs – superset and rest :20-:30 between sets
4×20
DB Straight leg sit-ups AHAP
DB Leg raises
