CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
10 dumbbell Cuban presses
20 banded reverse flys
10 stride crossover jumps
A: Tall Muscle Snatch + BTN Snatch Press + Overhead Squat (3 x3+3+3 *empty barbell)
B: Power Snatch + Snatch Push Press + Snatch Balance (1×2+2+2 @70%, 2×2+2+2 @75%)
C: Squat Snatch (1 EMOM x 8 @75-78%)
Metcon (Time)
75 Thrusters 45/35
75 Air Bike Calories
-rest 5 minutes-
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
12/9 Cal Bike
5 Burpee Bar Muscle-ups*
*Option for burpee pull-ups
