CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ crab walk each way
5 strict CTB pull-ups
partner shoulder stretch
Muscle-ups (EMOM x 5 3 or 5 UB)
Back Squat (3 reps 5 sets 75%)
Metcon (AMRAP – Rounds)
EMOM x 10
odd – 3 squat snatches 80%
even – 5 squat cleans – same weight
Metcon (Time)
5 x
15/10 calorie AB
7 strict HSPU
+
5 x
15/10 calorie AB
10 kipping HSPU