CrossFit Armed – CrossFit
Warm-up (No Measure)
EMOM x 5 MINUTES
MIN 1 – 0:45 Box Step-Ups
MIN 2 – 0:45 Up-Downs
MIN 3 – 0:45 Barbell Strict Press
MIN 4 – 0:45 Burpees
MIN 5 – 0:45 Box Jump Overs
A: Push Jerk (4 REPS EMOM x10:00*)
*Start Light and Finish Moderate ti Heavy
()
B: Metcon (Time)
30 Push Jerks (95/65)|(65/45)
30 Box Jump Overs (24/20)
200m Run
20 Push Jerks (115/75)|(75/55)
20 Box Jump Overs
200m Run
10 Push Jerks (135/95)|(95/65)
10 Box Jump Overs
200m Run
RX+
Push Jerks
30 (115/75)
20 (135/95)
10 (165/1150
Metcon (No Measure)
Finisher-
3 ROUNDS FOR QUALITY
12 Kneeling DB Scaption
8 Plate Side Plank Powell Raises (2.5 to 5 lb plate)
-Resting as needed-
