3-30-17

March 30, 2017

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

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