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: No Contact Muscle Clean + Tall Clean (4×2+1 @Empty Bar to Light Weight )
B: Power Clean + Power Jerk (2×2@70% 2@75% 5×1@80%)
C: Push Press + Split Jerk (1+1 build to max)
D: Push Press + Split Jerk (4×1+2@80-90% of C)
Deficit, Strict HSPU (or Pike) (5×3 EMOM (4.5”/3”))
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30′ handstand walk
6 handstand push-ups
9 toes to bar
Metcon (2 Rounds for distance)
2x
800m Run
-3:00 Rest-
