CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 tall box jumps
10 single leg back extensions per leg
10 dumbbell high pulls each arm
A: Tall Power Clean (30 reps unloaded bar)
B: Power Clean + Clean (2+1@65%, 2×2+1@70%, 3×2+1@75%)
C: Clean Pull + Hang Clean Pull (4×1+2@90%)
A: Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
5 Hang Power Cleans (165/115)|(135/95)
10/7 Cal Bike
10 Slam Balls (30/20)|(25/15)
5 Deficit Handstand Push-ups (6″/4″)*
(Score is Rounds + Reps)
-Rest 2:00 before Part B-
*Option for 7-9 from the floor
B: Metcon (AMRAP – Reps)
EMOM x 8 MINUTES
MIN 1 – 5 Hang Power Cleans* + Max Bike Cals in remaining time
MIN 2 – 15 Slam Balls + Max Handstand Push-ups** in remaining time
*Same weight as A for Cleans
**No deficit for HSPU
(Score is Calories + HSPU)
