CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
5 Bulgarian split squats with press per arm/leg
5 sumo deadlift high pulls per arm
A: Tall Clean + BTN Split Jerk (4×3+3 *empty barbell)
B: Squat Clean + Split Jerk (1×2 60% 1×2 70% 1×2+1 75% 1×2+1 80% 3×2+1 85%)
C: Back Squat (2×3 70% 1×2 80% 1×2 85% 2×1 90% AMRAP 95%)
D: Weighted Chin Ups (3 sets 5 reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 chest to bars
5 ring dips
Metcon (Time)
4 rounds
8 power cleans 135/95
8 front rack lunges 135/95
8 bar muscle-ups
