CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
20 seconds plate ground to overhead
20 seconds plate weighted sit-ups to press
20 seconds plate weighted flutter kicks
20 seconds plate Russian twists
20 seconds on and off plate plank
Metcon (AMRAP – Reps)
20 minutes on the clock:
60/40 calorie Assault bike
climb the ladder with remaining time:
1 power clean 185/125
10 push-ups
2 power cleans 185/125
10 push-ups
3 power cleans 185/125
10 push-ups
4 power cleans 185/125
10 push-ups…
