10-3-16

October 3, 2016

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 x NFT

5 landmine presses each arm

10 single arm kettlebell high pulls per arm

30 second hold bottom of squat empty barbell

Front Squat

Hang Squat Clean + Split Jerk (70% 2 hang squat cleans + 1 split jerk)

Hang Squat Clean + Split Jerk (80% 1 hang squat clean + 1 split jerk)

Clean Pull (100%)

Metcon (AMRAP – Rounds)

EMOM x 10

6 thrusters 95/65 + 6 barfacing burpees

Metcon (Time)

8 x

600 meter run

rest 2 minutes

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