CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 single leg back extensions per leg
5 banded face pulls + 5 internal/external rotations
5 heavy ball slams
A: Muscle Snatch + Power Snatch + Hang Squat Snatch (below knee) (4×2+1+1 50-55%)
B: Snatch Pull + Hang Squat Snatch (heavy 1+2)
C: Hang Squat Snatch (EMOM x 5 2 reps 75% of B)
Metcon (Time)
3 rounds
30 dumbbell snatches 50/35
30 toes to bar
Metcon (8 Rounds for time)
8 x
200 meter run
rest 2 minutes
