CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 clam shells
10 stride crossover jumps
10 cable reverse flys
A: Tall Clean + Strict Press + Tall Jerk (1+4+4 x 2 *empty barbell)
B: Squat Clean + Split Jerk (2×2 75% 2 83% 1 88% 1 93%)
C: Squat Clean + Split Jerk (2 80% 2 85%)
D: Back Squat (build to a 3RM)
E: Back Squat (2×3 88% of 3RM)
F: Strict CTB (5 sets 2-3 reps *add weight if easy)
Metcon (AMRAP – Reps)
AMRAP 15
30 back squats 115/85 *rack
30 toes to bar
30 back squats 115/85
30 handstand push-ups
30 back squats 115/85
15/10 ring muscle-ups
