CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Skill work – 12 min. AMRAP for quality
Option 1:
5-8 tempo pull-ups 50X0*
10-20 unbroken push-ups
*keep holding on to the bar until you finish the set and use a box to step up and START with your chin over the bar
Option 2:
15 Incline DB(2) row AHAP (use bench)
10-20 unbroken push-ups
B. Strength – 15 minutes AMRAP
12 DB seated strict press
12 DB seated lateral raises
20 seated tuck-ups
50 ft. sled step and push AHAP
C. Flush – 5 minutes to complete
600m jog (3 laps in back lot)
