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
