CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
10 banded steps each way
10 straight arm lat pulldowns
50′ overhead carry per arm
10 weighted pelvic raises
A: Muscle Snatch + Dip Snatch (*light 3 x 2+1 )
B: Squat Snatch (2×1 80% 2×1 85% 2×1 90%)
C: Power Clean + Push Press + Split Jerk (*light 3 x 2+1+1)
D: Squat Clean + Split Jerk (2×1 80% 2×1 85% 2×1 90%)
E: Tempo Front Squat (3311 85-90% of last week’s best 3)
F: DB or KB RNT Split Squat (12 per leg)
Metcon (Time)
10/7 bar muscle-ups
50′ handstand walk
100 double unders
10/7 bar muscle-ups
100 double unders
50′ handstand walk
10/7 bar muscle-ups
