CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 inch worms
20 alt reverse hypers
20 hollowrocks
A: Snatch Pull + Hang Squat Snatch (2×2 65% 2×2 70% 3×2 75%)
B: Clean Pull (3 sec pause lift-off/high thigh/finish 5×2 85%)
Metcon (Time)
50 toes to bar
50 devil’s presses 50/35
50 box step-overs 50/35 24/20
50′ mixed grip walking lunges overhead/front rack 50/35
50′ mixed grip walking lunges overhead/front rack 50/35
Metcon (3 Rounds for time)
3 rounds
25/20 calories AB AFAP
rest 3 minutes
*hold 45 sec – 1 min back extension hold during rest
