CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 barbell Cuban presses
5 barbell good mornings
5 high box jumps
A: Drop Snatch (*empty barbell)
B: 3 Position Snatch ([dip, hang below knee, floor] 2×1 65% 3×1 70%)
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Squat Snatch (clock starts right after “Amanda” max in 8 min)
Metcon (4 Rounds for calories)
4 rounds
1 minute ski for cals
20 GHDs
1 minute ski for cals
10 strict chin-ups
1 minute ski for cals
5 strict bar dips
rest 2 minutes
*add weight if easy
