CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 landmine presses
5 single leg RDLs each leg
30 seconds hold bottom of squat empty barbell
A: Squat Clean and Jerk (EMOM x 10 80%)
B: Front Squat (75%)
Metcon (Time)
10 thrusters 135/95
21/15 calories AB
2 legless rope climbs
rest 1 minute
x 3
rest 5 minutes
10 hang power cleans 135/95
21/15 calories AB
10 burpees over the bar
rest 1 minute
x 3
rest 5 minutes
21 wall balls 30/20
21/15 calories AB
21 chest to bar pull-ups
rest 1 minute
x 3