4-17-18

April 17, 2018

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 minute AB

+

3 x NFT

10 kettlebell sumo deadlift high pulls per arm

50′ overhead kettlebell carry per arm

5 strict toes to bar

A: Muscle Clean + Power Jerk (*warm-up)

B: Power Clean + Power Jerk (65%)

C: Snatch Pull (90%)

D: Snatch Push Press (*2 sec pause OH 4 x 2 75% 3 x 3 80% of snatch)

E1: Half Kneeling Single Arm Bottom KB Press (12 per arm)

E2: Barbell Cuban Press

Metcon (Time)

21-15-9

overhead squats 115/80

toes to bar

Metcon (5 Rounds for calories)

5 x

12 seconds AB ALL OUT EFFORT!

rest 2 minutes

GO HARD!

make sure you rest full amount of time

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