CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
5 jump squats with band
5 inch worms
A: Drop Snatch + Tall Snatch + Hang Squat Snatch (4×3+3+3 *empty barbell)
B: Hang Power Snatch + OHS (2+3 EMOM x 3 70%)
C: Hang Power Snatch + OHS (2+3 EMOM x 3 75-80%)
D: Power Snatch (10 singles 75-80% *put time in comments)
E: Front Squat (build to hs)
F: Front Squat (70%)
G1: Weighted Glute Bridge
Metcon (3 Rounds for time)
3 SETS
20/15 Cal Row
Chest to Bar*
24 DualDB Alt. Lunges (50/35)**
*Choose the C2B option that wil allow for unbroken reps: 9, 12 or 15
**RD1 – Farmers Lunge
RD2 – Front Rack Lunge
RD3 – OH Walking Lunge (option to lower weight)
-Rest 1:30 b/t Sets-
