CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 chaos presses
5 kettlebell sumo high pulls each arm
30 seconds hold bottom of squat empty barbell
A: Squat Clean (tall blocks 3 reps 7 sets 60%)
B: Push Press + Push Jerk (2 + 1 7 sets 60% of CJ)
C: Front Squat (find 5 RM 3 second pause at bottom of each rep)
Metcon (Time)
5-4-3-2-1
strict CTB pull-ups
strict ring dips pause at the bottom 1 second each rep
Metcon (Time)
50-40-30-20-10
calories AB
GHD sit-ups – scale accordingly *if you have never done over 100 GHDs do 1/2 amount of reps each set
