CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 stride crossover jumps
5 inch worms no push-up
10 ring rows
A: Tall Clean + Front Rack Sotts Press (4 x 3+3 *empty barbell)
B: Power Clean + Push Press + Power Jerk (*paused push press 2×1+2+2 60% 3×1+2+2 65%)
C: Power Clean + Push Press + Power Jerk (build to max 1+2+2)
Metcon (AMRAP – Reps)
6 sets
2 minutes on clock:
8 burpee box jump overs 24/20
12/10 calories AB
AMRAP shoulder to overhead 70-75% of C
rest 3 minutes
Ski erg 100/70 calories (Time)
100/70
