CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
10 stride crossover jumps
5 strict high pulls per arm
A: Muscle Clean (build to a tough triple)
B: Power Clean + Squat Clean (*pause at knee for power clean 5×2+1 73-75%)
C: Squat Clean (EMOM x 5 80%)
D: Front Squat (83%)
Metcon (7 Rounds for reps)
7 rounds
top of every 3 minutes
400 meter run
12 toes to bar
*scale accordingly
