Wednesday – 10/06/21

October 6, 2021

CrossFit Armed – Armed Comp*

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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-

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