CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
0:30 Bike or Row (EZ, MOD, HARD)
10 Groiners
10 Tall Muscle Snatch
10 Snatch Grip RDL
5 Up-Downs
A: Hang Power Snatch (10 x 5 EMOM* )
*Working weight should be MODERATE. Aiming to work HEAVIER than working weight for B
B: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
6 Bar Facing Burpees
9 Hang Power Snatch (95/65)|(75/55)
12/9 Cal Bike or 18/12 Cal Row*
*Stick to one type of cardio, no switching.
LOADING LISTED AS
RX & MAST | SCALE
()
C: Metcon (Weight)
FINISHER-
3-4 ROUNDS
8 Tall Kneeling KB Up Right Row
8 Tall Kneeling Halos/ Direction
-Resting as needed-
