4-13-17

April 13, 2017

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

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