CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 single arm strict high pulls per arm
5 banded goblet squats
10 single leg back extensions per leg
A: Hang Snatch Pull + No Foot Hang Squat Snatch (*below knee 50-55%)
B: Squat Snatch (*no foot 2×2 60% 4×2 75%)
C: Power Clean + Squat Clean (2×2+1 65% 1×2+1 7% 2×1+1 75% 5×1+1 80%)
D: Front Squat (75-78%)
Metcon (Time)
150 double unders
60 wall balls 20/14 10’
30 chest to bar pull-ups
150 double unders
12 minute cap
