CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
10 toy soldiers
5 sumo deadlift high pulls per arm
5 scap push-ups
20 shoulder taps
5 broad jumps
A1: Bench Press (85%)
10 minutes EMOM
odd: 3 reps
even: A2
A2: Bent Over Row (*single arm *dumbbell 6 per arm)
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
