CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 minute AB
+
3 x NFT
10 kettlebell sumo deadlift high pulls per arm
50′ overhead kettlebell carry per arm
5 strict toes to bar
A: Muscle Clean + Power Jerk (*warm-up)
B: Power Clean + Power Jerk (65%)
C: Snatch Pull (90%)
D: Snatch Push Press (*2 sec pause OH 4 x 2 75% 3 x 3 80% of snatch)
E1: Half Kneeling Single Arm Bottom KB Press (12 per arm)
E2: Barbell Cuban Press
Metcon (Time)
21-15-9
overhead squats 115/80
toes to bar
Metcon (5 Rounds for calories)
5 x
12 seconds AB ALL OUT EFFORT!
rest 2 minutes
GO HARD!
make sure you rest full amount of time