CrossFit Armed – CrossFit
Warm-up (No Measure)
400m Run
+
3 ROUNDS FULL GROUP BAR WARM-UP
6 Barbell RDL (empty bar)
6 Tall Muscle Clean
6 Front Squat
6 Tall Clean
A: Pause Deep Catch Power Clean (5×3 Every 1:30* )
*0:03 pause in “Deep Catch”
**Catching the bar as low as possible without falling into a “Full Squat” staying just above parallel.
**Working weight should be Moderate to Heavy. Aiming for around 70-75%
()
B: Metcon (Time)
800m Run
+
5 ROUNDS
15 Toes to Bar
6 Power Clean (165/115)| (135/95)|(115/75)|(95/65)
6 Hang Power Clean
100m Run
LOADING LASTED AS
RX+ | RX | MAST | SCALE
Metcon (No Measure)
FINISHER-
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups
