CrossFit Armed – Armed Comp*
Warm-up (No Measure)
AMRAP x 4 MINUTES
0:30 Row (EZ)
20 Shoulder Taps
10 Up-Downs
+
AMRAP x 5 MINUTES
0:30 Row (Mod)
10 Up-Downs
5 Push-ups
Weightlifting
A1: Clean Pull [on 2″ riser] (*AKA Deficit Clean Pull – 5×5 @80-85%)
-0:30 Rest before A2-
A2: Glute-Ham Raises (5×6-8*)
*Band assisted if needed
-1:15 Rest beore returnung to A1-
GPP
A: Death Row (AMRAP – Rounds)
20:00 EMOM*
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*SCALE AS NEEDED in order to accomplish the work in each minute in 0:50-0:45 or less.
(Score is Number of Rounds Completed)
B: Metcon (No Measure)
FINISHER-
10:00 EMOM
Min 1 – 8-12 Rower Pikes (Bent Knee Optional)
Min 2 – 0:45 Max Russian Twists (Weight Optional)
