CrossFit Armed – Armed and Fit
Metcon (No Measure)
Every station is a 12 minute EMOM and you DETERMINE the rep scheme: LOOK AT THE CLOCK and work HARD for :45 and rest for :15
**2:00 rest between stations
A.
1. HEAVY KB Farmer’s carry (1 KB; switch arms every round)
2. HEAVY KB Farmer’s hold (2 KB)
3. HEAVY RKBS (1 KB)
B.
1. D-ball cleans to shoulder (not over!)
2. MB slams
3. Anchored SU (anchor ball between feet)
C.
1. HEAVY AF sled push*
2. HEAVY DB close stance goblet squats
3. Oblique crunch (one side per round)
*no distance, so when your time is up, abandon sled wherever you stopped
