CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 single arm kettlebell Arnold presses per arm into 50′ overhead kettlebell carry
20 band reverse flys
10 single leg pelvic raises *front foot elevated
A: BTN Split Jerk (5 minutes *empty barbell)
B: Power clean + split jerk (2×2+3 60% 1×2+2 65% 3×1+2 70%)
C: Power clean + split jerk (build to a heavy 1+5)
Metcon (5 Rounds for time)
5 rounds
9/7 calories AB
7 bar muscle-up
5 shoulder to overhead 80% of today’s 5RM
9/7 calories AB
3:00 rest
Metcon (3 Rounds for calories)
3 x
2 minutes ski erg for calories
2 minutes rest
