CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
8 landmine rows per arm
8 landmine single arm squat and press per arm
A: Hang Clean (from mid-thigh) + Push Jerk + Split Jerk (4×2+1+1 50-60% *building)
B: Squat Clean + Split Jerk (2×3 65% 2×2 75% x2 83% x1 88% x1 93%)
C: Squat Clean + Split Jerk (80%)
D: Back Squat (build to a 3RM)
E: Back Squat (3×2 85% of D)
Weighted Mixed Grip Pull-ups (4 sets 4 reps)
Metcon (Time)
3 rounds
7 ring muscle-ups
35 wall balls 10′ 20/14
5 clean and jerks 205/145
