CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 cable reverse flys
10 seconds hold bottom of squat empty barbell
10 weighted pelvic raises empty barbell
A: Muscle Clean (build to tough double)
B: Clean Pull + Power Clean + Squat Clean (2×1+1+2 65% 1×1+1+2 70% 2×1+1+1 75%)
C: Squat Clean (EMOM x 5 2 reps 70%)
D: Front Squat (80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
4 strict handstand push-ups
2 power cleans 225/155
rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
10 handstand push-ups
10 hang power cleans 135/95
