CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 stride crossover jumps
10 X-band steps each way
10 ring rows
A: Tall Snatch High Pull + Tall Muscle Snatch + Muscle Snatch (5 x 1+1+1)
B: Muscle Snatch + Power Snatch (2×2+1 55% 2×2+1 60% 1×1+2 65% 3×1+2 70%)
C: Squat Clean (*blocks at knee 2×2 60% 2×2 70% 3×2 75%)
D: Front Squat (1×2 70% 1×2 80% 3×2 85%)
Metcon (10 Rounds for reps)
EMOM x 10
even: 5 UB ring muscle-ups
odd: 5 deficit strict HSPU 6″/4.5″
Metcon (Time)
3 rounds
50′ front rack double kettlebell lunges 55/35
50′ handstand walk
50 double unders
