CrossFit Armed – Armed Comp*
Warm-up (No Measure)
200m Run
Into…
3 ROUNDS
10 Brid Dogs
10 Alt. Reverse Lunges
10 Elbow Punches
5 Strict Press
Gymnastics
Metcon (Time)
50′ Handstand Walk
30/21 Cal Ski
20 Kipping HSPU (6″/4.5″)
30/21 Cal Ski
50′ Handstand Walk
GPP
A: Shoulder Press (16:00 Build to a Heavy Single)
*Today’s best Single will be your “Training max” for the up coming training phase.
B: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
9 Front Rack Reverse Lunges Each Leg
6 Push Press (115/75)|(75/55)
200m Run
Metcon (Weight)
3 SETS
50ft Single Arm KB or DB Overhead Carry/ Arm
12 KB or DB Halos/ Direction
-Resting as needed-
