CrossFit Armed – Armed Comp*
A: Low Hang Muscle Snatch + Low Hang Snatch (30 reps unloaded bar 2+1)
B: Snatch Pull + Squat Snatch (2 60% 2 65% 2×2 70% 2 75% 2×3 80%)
*low blocks
C: Tall Clean (20 reps unloaded bar)
D: Squat Clean (2×2 60% 2 70% 2×2 75% 2×4 80%)
E: Paused Back Squat (3×2 65% 3×5 70%)
Metcon (6 Rounds for reps)
E2MOM x 12
alternate between
:45 seconds ring muscle-ups
60′ handstand walk for speed
Metcon (Time)
21-15-9
ski erg calories
50′ sled push after each set 4/2 plates
Metcon (4 Rounds for time)
4 x
400 meter run
rest 2 minutes
