CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
10 band Ys
10 band overhead squats
10 facepulls
10 back extensions
A: Muscle Snatch + Hang Power Snatch (below knee) + Drop Snatch (4×2+2+2 50-60%)
B: Snatch Pull + Power Snatch + Squat Snatch (Work to a Heavy set of 1+1+2, for this complex)
C: Squat Snatch (EMOM x 5 2 70%)
D: Back Squat (84%)
E1: Weighted Glute Bridge (12 per leg *single leg *front foot elevated)
E2: Reverse Lunges (*dumbbells 10 per leg)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
40 double unders
6 devil’s presses 50/35