CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 monster steps each way
5 heavy strict kettlebell high pulls per arm
5 single leg box jumps per leg
A: Power Snatch + Snatch Push Press + Snatch Balance (70-75%)
B: 3 Position Squat Clean (*below knee, below knee, floor)
C: Clean Liftoff + Clean Pull (85-90% *5 sec eccentric 4 x 2+2)
D: Front Squat (*paused heavy double)
E: Front Squat (3 singles 100% of D)
F1: Good Mornings (*low bar)
F2: Strict into Kipping HSPU (max UB strict immediately into max UB kipping)
Metcon (Time)
3 rounds
50 double unders
50’ overhead barbell walking lunges 135/95
50’ handstand walk
