11-14-22

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

10 clam shells

10 Crossover Symmetry internal external rotations

5 barbell on back jump squats

A: No Contact Muscle Snatch + Dip Snatch (3×2+2 50-55%)

B: Squat Snatch (2×3 70% 2 80%% 1 85% 1 90-93%)

C: Squat Snatch (1 85% 1 90% 1 95% x 2 waves)

D: Back Squat (83%)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (AMRAP – Reps)

5 rounds

30 seconds toes to bar

30 seconds overhead squats 95/65