CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS (Empty Bar)
0:30 Air Bike or Ski
5 Inch Worms
5 Standing Sots Press
5 Sots Press in Quarter Squat
5 Sots Press in Full Squat
5 Jumping Squats in Back Rack
10 Cossack Squats
A: Snatch Pull + Squat Snatch + Overhead Squat (1+1+1 Every 2:00 x 7 sets)
1 Snatch Pull*
+
1 Squat Snatch
+
1 Overhead Squat
*Starting 1st set at or around 70%. Increase Load Each Set. Does Not Need to be Performed Unbroken. Building to a Moderate to Heavy complex.
B: Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Overhead Squat (135/95)|(115/75)|(75/55)
MIN 2 – 15/10 Cal Bike or 20/15 Ski
MIN 3 – 0:45 RKC Plank
LOADING LISTED AS
RX | MAST | SCALE
