CrossFit Armed – CrossFit
Weightlifting
Power Clean and Push Jerk
Build to 1 rep max
Warm-up (No Measure)
3 rounds
100 meter run
long jump down
5 dumbbell strict press
wooden soliders back
5 strict pullups
Metcon (AMRAP – Reps)
AMRAP 4
clean and jerks 135/95
rest 2 minutes
AMRAP 4
burpees over the rower
rest 2 minutes
AMRAP 4
row for calories
Metcon (AMRAP – Reps)
AMRAP 4
clean and jerks 135/95
rest 2 minutes
AMRAP 4
burpees over the rower
rest 2 minutes
AMRAP 4
row for calories
