CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 heavy pallaf presses per side
10 stride crossover jumps
10 side to side ball slams
A: Tall Power Clean + Push Jerk in Split (4×3+3 *warming up)
B: Squat Clean + Split Jerk (build to a heavy 3+1)
C: Squat Clean + Power Jerk (2+1 75% EMOM x 5)
Metcon (AMRAP – Reps)
5 rounds
1 minute AB for calories
rest 15 seconds
30 seconds dumbbell hang power clean + jerk 65/45 *alt each rep
30 seconds toes to bar
rest 15 seconds
Metcon (Time)
250 meter ski
50 GHDs
500 meter ski
35 GHDs
1000 meter ski
20 GHDs
