CrossFit Armed – CrossFit
Strength
Hip Strength Super Set
Metcon (4 Rounds for weight)
4 SETS*
8 Front Rack Split Squat/ Leg
10-12 Barbell Hip Thrusts
*Start Light and work to a Moderate weight. Use same barbell for both movements.
-Rest As Needed b/t Sets-
(16:00 Clock)
Met-Con | Benchmark
Leg Endurance Tester 1.0 (Calories)
ON A 14:00 RUNNING CLOCK…
COMPLETE 5 ROUNDS
10 Burpees to Plate (45)
20 Wall Balls (20/14)|(14/10)
AND THEN…
Max Cal Bike or Row with remaining time*
*Note if you used a Bike or Rower.
