CrossFit Armed – Armed Comp*
A: Muscle Clean + Strict Press from Split (2×5+5)
B: Clean Pull + Squat Clean + Split Jerk (5×2+1+2 70-75% *pause in dip)
C: Back Squat
D: Back Squat (85-90%)
Metcon (3 Rounds for time)
3 rounds
7 ring muscle-ups
15 clean and jerks 135/95
30 wall balls 20/14
rest 3 minutes
Metcon (3 Rounds for time)
3 x 1200 meter run
rest 3 minutes
