CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
10 stride crossover jumps
10 banded internal/external rotations
10 back extensions
A: Dip Power Clean + Hang Squat Clean (3 x 2+1 55-60%)
B: Hang Power Clean (*1″ from floor 65-70%)
C: Snatch DL to Hip + Extension from Power Position (4 x 3+3 80-85%)
D: Front Squat (*paused)
E: Front Squat (100% of D)
F1: Sumo Stance Barbell Good Mornings
F2: Single Leg RDL (5 per leg)
Metcon (Time)
3 rounds
21 calorie AB
15 CTB
9 D-ball 100/70
