CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 minutes AB
+
3 x NFT
5 kettlebell sumo deadlift high pulls per arm
5 broad jumps
2 wall walks
A: Paused Power Clean [0:02 @ knee + catch] (MTR)
B: Power Clean (80%)
C: Snatch Pull (*floating 85-90%)
D1: Strict Pull-ups (1 set max reps UB)
D2: DB Press (*single arm strict 1 set UB per arm)
D3: DB Single Arm Strict High Pull (1 set UB per arm)
Metcon (Time)
4 rope climbs
16 thrusters 155/105
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
Metcon (5 Rounds for time)
5 x
20/15 calories AB AFAP <1 minute
rest 2 minutes
