CrossFit Armed – CrossFit
Warm-up (No Measure)
2 SETS
0:30 Bootstrappers
0:30 BW Good Mornings
0:30 Scap Push-Ups
0:30 Row
Into…
EMOM x 6 MINUTES
MIN 1 – 0:25 Single Leg Romaniant Deadlift (R) / 0:25 Single Leg Romanian Deadlift (L)
MIN 2 – 0:50 Row (EZ → Mod → Hard)
A: Deadlift (4@70-75%, 4@75-80%, 4+@80-85%)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 6-8.
B: Metcon (AMRAP – Reps)
16:00 EMOM
MIN 1 – 0:45 Double Under
MIN 2 – 0:45 Weighted Plank
MIN 3 – 0:45 Max Cal Row
MIN 4 – 6-10 Burpees Over the Rower
