CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
10 banded kettlebell swings
10 weighted pelvic raises
A: Dip Clean (60-65%)
B: Squat Clean (*low blocks *below knee 3 70% 2 75% 2 80% 3 85%)
C: Snatch Lift-off + Snatch Deadlift to Hip (4×2+3 90% of snatch)
D: Front Squat (80%)
Freestanding Handstand Push-ups (10 minute practice)
Metcon (10 Rounds for reps)
EMOM x 10
odd: 3 strict handstand push-up negatives
even: 6 weighted pistols
Metcon (Time)
4 rounds
10 dumbbell snatches 65/45
40′ handstand walk
