CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
5 barbell good mornings
5 barbell on back jump squats
A: Drop Snatch
B: Dip Snatch + Hang Squat Snatch *below knee (1×1+3 60% 1×1+3 65% 2×1+2 70%)
C: Squat Snatch (EMOM x 4 80%)
D: Front Squat
E: Front Squat (80%)
Metcon (Time)
3 rounds
5 bar muscle-ups
10 overhead squats 115/75
15 toes to bar
20 GHDs
Metcon (3 Rounds for time)
3 x
1000 meter run
rest 2 minutes
