CrossFit Armed – Armed Comp*
Warm-up (No Measure)
crossover symmetry
+
3 x NFT
20′ crab walk each way
10 ring rows
+
3 x NFT
5 sotts presses
partner shoulder stretch
A: Power Snatch (5 sets 2 reps TNG start 60% building)
B: Squat Snatch (5 sets 2 TNG reps starts 60% building)
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
3 OHS 135/95
5 ring muscle ups
35 double unders
rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
3 deadlifts 275/185
5 kipping HSPU
7 toes to bar
Metcon (Time)
7 x
500 meter row – faster than last week – stay consistant each round
rest 1 minute between rounds
