CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 seated box jumps
10 sled weighted face-pulls
10 downward dogs to cobra
A: Drop Snatch (20 reps *empty barbell)
*Partition as needed
B: Snatch Balance (2×3@60% 2@70% 2×2@75% 2×3@80%)
Metcon (Time)
100 double unders buy in
+
5 rounds
1 squat snatch + 5 OHS 70-80% *of snatch 1RM
0:45 Air Bike @ 85% Effort
0:45 Air Bike @ recovery pace *35-45 RPM)
*compare working pace with avg from 10:00 AMRAP cals test, goal is to work at or above this pace
*put weight + RPMs in comments
