CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
10 high box step-ups
10 pelvic raises *both feet elevated
A: Tall Clean + Squat Jerk (3×5+5 *empty barbell)
B: Hang Squat Clean + Power Jerk (3+1 65%, 3+1 70% 3×3+1 75% *hang below the knee)
C: Power clean + push press (73-75%)
D: Back Squat (85-88%)
E1: DB Death March (10 per side)
E2: Walking Lunges (*front rack kettlebell 10 per leg)
E3: Weighted Dips (4×5)
Metcon (Time)
50 wall balls 20/14
30 power cleans 155/105
15 ring muscle-ups
