CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
20 Crossbody Mountain Climbers
10 Barbell RDLs
8 Barbell BTN Reverse Lunges
8 Tall Muscle Cleans
A: 3 Position Clean (7×1 Every 1:30 @70-80%*)
Floor, Below Knee*, Above Knee*
*Athletes will pause 0:02 below the knee before completing the movement, and 0:02 above the knee before completing the movement.
B: Metcon (AMRAP – Reps)
5 SETS
0:40 – Hang Power Clean (95/65)|(65/45)
0:20 Rest
0:40 – Back Rack Reverse Lunges
0:20 Rest
0:40 – Sit-Ups
0:20 – Rest
-No Additional Rest b/t Sets-
Metcon (No Measure)
FOR RECOVERY
Foam Roll T-Spine, Lats
1:00 Banded Lat Stretch/ Side
