CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 supine grip barbell presses
5 broad jumps
10 ring rows
A: Muscle Clean + Hang Power Clean [below knee] (2+1 x 4 MTR)
B: Low Hang Power Clean + Split Jerk (2 65% 2 70% 5 75%)
C: Push Press (build to a HS)
Metcon (AMRAP – Reps)
death by clean and jerk 135/95
Metcon (10 Rounds for calories)
10 x
90 seconds AB for calories
rest 1 minute
