CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 barbell good mornings
5 barbell on back jump squats
5 pelvic raises *empty barbell
A: Drop Snatch + Tall Snatch (3×3+3 *empty barbell)
B: Squat Snatch (2×3 70% 2 80% 1 85% + Heavy Single)
C: Squat Snatch (2×2 85% of B)
D: Back Squat (3×4 83%)
E1: Strict Weighted Pull-ups (4×4)
E2: Weighted strict ring dips (4×4)
Metcon (AMRAP – Reps)
10 minutes on clock:
2000 meter row
AMRAP devil’s presses 50/35 or 35/20
