CrossFit Armed – Armed Comp*
Warm-up (No Measure)
Crossover symmetry
+
5 x-band steps each way x 3
+
2 x
20′ crab walk forwards
20′ crab walk backwards
Strict Muscle Up (EMOM x 5 2 reps)
Squat Snatch (80% not TNG)
Overhead Squat (build to heavy double)
Back Squat (80%)
Metcon (Time)
3 rounds
21 calories AB
15 overhead squats 95/65
7 ring muscle ups
rest 10 minutes
Metcon (Time)
3 rounds
21 calories AB
15 chest to bars
7 strict deficit HSPU 45s/25s
