CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
5 barbell snatch grip Cuban presses
5 barbell on back jump squats
A: 3 Position Snatch (*squat *dip/below knee/floor 55-65%)
B: Squat Snatch (2×2 70% 2 75% 2 80% 2 85% 2 88-90% )
C: Back Squat (build to heavy single)
D: Paused Back Squat (90% of C)
E: Strict Weighted Pull-ups (4 sets 5 reps)
Metcon (Time)
3 rounds
7 ring muscle-ups
100 double unders
3 squat snatches 185/125
