CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 banded facepulls
10 banded overhead squats
10 banded pullthroughs
A: Muscle Snatch + Dip Snatch (3×2+1 55-60&)
B: Squat Snatch (2×2@70% 2×2@75% 2×2@80% 3×2@85% )
C: Clean Liftoff + Clean Pull (4×2+2@85-95% *below knee on hang clean pull)
D: Strict Weighted Pull-ups (3 sets 7 reps)
Metcon (Time)
7 rounds
7 power snatches 95/65
7 overhead squats 95/65
7 chest to bar pull-ups
Metcon (5 Rounds for time)
5 x
21/15 calorie AB
rest 1 minute
