July 31, 2017

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 x NFT

5 single leg back extensions per leg

10 ring rows feet elevated

5 seated box jumps

A: Muscle Snatch + Snatch Push Press + Snatch Balance (60%)

Metcon (5 Rounds for reps)

EMOM x 5

1-2 strict ring muscle ups

Muscle-ups (max unbroken ring muscle ups)

Metcon (5 Rounds for reps)

3 sets 70% of max unbroken ring muscle ups

rest 1 minute between sets

if max unbroken is less than 3 reps do

EMOM x 5

1 kipping ring muscle up

B: Back Squat (70%)

C: Back Squat (60-65%)

Metcon (5 Rounds for calories)

Every 2 minutes for 5 sets

15 seconds sprint on AB *100% all out effort!!

*score is cals *put ave. RPMs in comments

with remaining time of 2 minutes

complete 10-12 strict ring dips *scale is 5-7 with band if needed for depth and volume strict ring dips

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