CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS (empty bar)
10 Up-Downs (aka no push-up burpee)
10 Shoulder Taps
5 Inch Worm Push-ups
5 Hang Muscle Cleans (knee)
5 Strict Press (0:03 pause overhead each rep)
A: Barbell Strict Press (1×10@60%, 1×8@70%, 1×6@75%, 1xMax Reps @75%*)
*Training Max = 3RM set on 6/22, report reps from today’s last set
B: Metcon (Time)
10 ROUNDS (from the floor)
3 Push Jerks (155/105)|(135/95)|(95/65)*
5 Bar Facing Burpees Over the Bar
*Loading is listed as: RX/MAST/SCALE
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Accessories
Metcon (No Measure)
3 ROUNDS FOR QUALITY
12 Half Kneeling DB Single Arm Up-Right Row/ Side
12 Kneeling Plate Front Raises @3010 Tempo
-Resting as needed between super sets-
