CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
0:45 Bike or Ski
8 Barbell Strict Press
8 Scap Push-ups
6 Pause Barbell Push Press (0:02 pause in dip)
A: Push Press (x5 @80%* Every 2:00 x 5 SETS)
*Percentages are based off 3RM Training max set on 07/15
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B: Metcon (6 Rounds for time)
15/12 Cal Bike or Ski
10 Push Jerks (155/105)|(135/95)|(95/65)
-Rest 1:30 b/t Sets-
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Metcon (No Measure)
Finisher-
3 ROUNDS FOR QUALITY
12 Plate Forward Raises
12 Plate Rear-Delt Flys
-Resting as needed-
