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
