CrossFit Armed – CrossFit
Strength Balance Super Set
Horizontal Push + Pull
A1: Bench Press (4×6@70-75%)
A2: KB Chainsaw Row (4x 8-10/Arm)
*Aiming to work heavier than 6/21st 3×10-12
Metcon
Max Aerobic Power Intervals
Metcon (AMRAP – Rounds and Reps)
5 sets
1:30 Running Clock
10/7 Air Bike Cals*
AMRAP with time Left**
5 Hang Power Cleans (135/95)|(115/75)|(95/65)
10 Hand Release Push-ups
1:30 Rest
*Goal for Bike should be 30sec or faster, HARD 45sec time cap. Adjust Cals as needed.
**Carry an on-running count for Hang PC and Push-up after the Bike. Pick up each new set from where you last got caught.
(Score is Hang Power Clean and Push-up total Rounds + Reps)
