CrossFit Armed – CrossFit
Warm-up (No Measure)
Warm Up
x3
10 Bootstrap stretch
10 Scapula Pull ups
10 Bird Dogs
5 Up Downs
A: Partner WOD (Time)
Buy In 800m Run
– 50 Deadlift 185lb/135lb. 155lb/115lb. 135lb/95lb
– 50 Burpees Over The Bar
– 50 Calorie Bike
– 50 Dumbbell Lunges 50lb/35lb
– 50 Pull Ups
x2
Buy Out 800m Run
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)
