11-17-22

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

5 kettlebell strict high pulls each arm

10 single leg pelvic raises each leg

10 barbell good mornings

A: No Foot Squat Snatch (2×3 60% 2 70% 2 75% 3×1 80%)

B: Power Clean + Front Squat + Squat Clean (2×1 70% 2×1 75% 1 80% 3×1 85%)

C: Tempo Front Squat (3030 75%)

Metcon (Time)

4 rounds

8 front rack lunge steps 155/105

16 toes-to-bars

4 bar muscle-ups

Metcon (8 Rounds for time)

8 x

200 meter run

rest 2 minutes