CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 chaos presses
5 strict T2B
30 second hold bottom of squat empty barbell
A: Power Clean (power clean off tall block pause in catch)
3 x 3 60%
3 x 2 65%
2 x 3 75%
B: Push Press + Split Jerk (3+1 x 2 60% 3+1 x 2 70% 2+1 x 3 75% of CJ)
Metcon (Time)
3 x
50′ handstand walk
50′ front rack walking lunges steps 135/95
5 bar muscle ups
Metcon (Time)
50 GHDs
50 toes to bar
50 box jump overs 24/20