CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 goblet squats with band around knees
1 wall walk
10 seconds supine grip hang from the rig
A: No Contact Squat Clean + Push Press (4 x 2+3 @50-55%)
B: Clean Pull + Squat Clean + Split Jerk (2 @65% 2×2 @70% 2×2 @75%)
C: Power Clean (5×2 @70%* EMOM
*2 PC Singles each minute
)
*Singles, no Touch and Go!
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 hang squat cleans 115/75
5 bar facing burpees
rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
1 legless rope climb
30′ handstand walk
rest 5 minutes
Metcon (Time)
21-15-9
calories ski erg
100′ sled push after each set 6/4
