CrossFit Armed – CrossFit
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Jumping Jacks
8 Jumping Squats
6 Push Up to Down Dog
+
2 SETS
5 Barbbell RDL
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squat
5 Press
A: Power Clean + Push Jerk (Build to a Heavy 2+1*)
*Every 2:00 x 8 sets
2 Power Cleans + 1 Push Jerk building to a Max Complex for the day.
WOD: Metcon (Time)
4 Rounds for Time
400m Run
3 Barbell Bear Complex
1 Rope Climb
135lb/85lb 115lb/75lb 95lb/65lb
RX+ Legless rope climb
RX+ Legless rope climb
Metcon (No Measure)
-FINISHER-
3 Sets
10-12 Barbell Up-Right Row (45/35)
10-12 Alt. Tall Kneeling Landmine Twist (total)
-Rest as needed-
