CrossFit Armed – Oly class
Warm-up (No Measure)
3 x NFT
10 banded facepulls
10 banded overhead squats
10 banded pullthroughs
Weightlifting
A: Muscle Snatch + Dip Snatch (3×2+1 55-60&)
B: Squat Snatch (2×2@70% 2×2@75% 2×2@80% 3×2@85% )
C: Clean Liftoff + Clean Pull (4×2+2@85-95% *below knee on hang clean pull)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
60 double unders
20 power snatches 75/5
60 double unders
20 chest to bar pull-ups
60 double unders
20 overhead squats 75/55
60 double unders
20 bar muscle-ups
