CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength – 20 min.
EMOMx20 (5 rounds)
1. 10 DB heels elevated (plate) tempo squats 30X0
2. 10 DB toes elevated (plate) tempo RDL 30X0
3. 10 CONTROLLED b/o rows AHAP
4. 12 Plate G20
B. Conditioning – 12 minutes
E3MOMx4
12/10 cal. bike
20 alt. DB reverse lunge
ME V-ups until 2:30 mark
