CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 monster steps each direction
5 strict dumbbell high pulls into 5 dumbbell single arm front squats each arm
20 alternating reverse hypers
A: Muscle Clean + Hang Power Clean [below knee] (3 x 1+2 50-55%)
B: Squat Clean (*pause 2 seconds at knee 2×3 60% 2×2 65% 3×2 70%)
C: Squat Clean (build to 5RM)
Metcon (Time)
15 bar facing burpees
3 TNG squat cleans 80% of C
15 bar facing burpees
2×3 TNG squat cleans 80% of C
15 bar facing burpees
3×3 TNG squat cleans 80% of C
15 bar facing burpees
4×3 TNG squat cleans 80% of C
Metcon (2 Rounds for time)
2 x
50/35 calories ski erg for time
rest 3 minutes
