CrossFit Armed – Armed Comp*
A: Dip Snatch + Hang Squat Snatch *below knee (4×2+1 60%)
B: Snatch Pull + Hang Squat Snatch (build to a heavy 1+2)
C: Power Snatch (EMOM x 5 2 power snatches 70% of B)
NOT OFF TODAY’S MAX
D: Back Squat (6×2 84%)
E1: DB Death March (10 per side)
E2: Front rack double kettlebell lunges
Metcon (Time)
100 double unders
20 OHS 115/75
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches 50/35
100 double unders
12 bar muscle-ups
Metcon (6 Rounds for time)
6 x
top of every 2 minutes
10/8 calories AB <30 seconds
