CrossFit Armed – Armed Comp*
***Warm-up With CF Class***
A: Snatch Balance (3×3@60%)
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B: 3 Position Squat Snatch (5×1* @70- 75%)
Floor/ Knee/ High Hang
*1 rep @ each position. DEADSTOP pause @ each position.
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C: Sotts Press (3×5 @MTR (tough 5))
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D1: Metcon (AMRAP – Reps)
7:00 AMRAP
30/25 Calorie Bike (buy-in)
+
AMRAP with time left
3 Ring Muscle-ups
5 Power Snatches 135/95
-3:00 Rest before D2-
RX+ 165/115
D2: Metcon (AMRAP – Reps)
5:00 AMRAP
25/20 Calorie Bike (buy-in)
AMRAP
3 Burpee Ring Muscle-up
5 Hang Power Snatch (115/75)
RX+ 135/95
E: Metcon (4 Rounds for reps)
0:30 Air Bike Calories (HARD EFFORT)
0:30 Russian Swings (HEAVY)
0:30 Rest
-Score each set as Calories + Swings as Reps
