CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength –
20 min Circuit
7 pull-ups (bands ok) / 15 ring rows (UB and as low as possible)
10 deficit push-ups*
20 Dball slams
100′ sled step and push
*use plate for deficit, knees or toes. If you don’t have push-ups go for HRPU and no deficit
B. Conditioning – 10 min. amrap waterfall style
10/8 cal. row
12 plate G20
14 DB renegade rows (r+l=1)
