CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 banded facepulls
5 tall box jumps
10 single leg back extensions per leg
A: Drop Snatch + Tall Snatch (3×4+4 with an empty bar)
B: Power Snatch + Hang Power Snatch (1+2 60% 1+2 65% 2×1+2 70%)
C: Power Snatch + Hang Power Snatch (*TNG build to 2+2 rep max)
Metcon (Time)
175/150 Air Bike Calories
*2 TNG Power Snatch + 2 Hang Power Snatch 80% of today’s complex every 90 seconds
Metcon (4 Rounds for time)
top of every 3 minutes for 12 minutes
250/200 meter ski
30′ handstand walk
