CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 Cuban presses – use light dumbbells
5 single leg deadlifts each leg
Muscle Snatch (high hang – building)
Power Snatch (blocks – 80%)
C1: Deadlift (85%)
C2: Strict Handstand Push-Ups (biggest deficit you can do – 5 sets 3 reps)
Metcon (AMRAP – Reps)
5 rounds
AMRAP 3
15/10 calories AB
15 box jump overs 24/20
AMRAP power snatches 115/75
rest 3 minutes
