CrossFit Armed – Armed Comp*
Warm-up
3 x NFT
10 strict dumbbell high pulls per arm
10 walking lunge steps with sled
5 seated box jumps
Weightlifting
A1): Tall Power Clean (30 Reps with an unloaded barbell )
A2): Paused, Power Clean [0:02 at knee] (2×3@60% 3@65% 3@70% 3×3@75%)
Metcon
Metcon (6 Rounds for time)
6 rounds
6 Box Facing Burpee Box Jump Overs (24/20)
1 Power Clean + 2 Hang Power Cleans @70-75%
15/12 Calorie Row
-2:00 Rest (walking)-
Metcon (5 Rounds for time)
SkiErg
5 sets
250m Ski @90-95% Effort
-rest 1 minute-
*note pace
