CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 high box jumps
5 bottoms up kettlebell Bulgarian split squat per arm
10 bent over rows per arm
A: Power Clean + Squat Clean + Split Jerk (3×1+1+2@60% 1×1+1+2@65% 3×1+1+2@70%)
B: Power Clean + Squat Clean (build to a max in 8 minutes)
Metcon (AMRAP – Reps)
AMRAP 7
barfacing burpees
1 Power Clean + 1 TNG Squat Clean 75-80% (of today’s best) at the top of each minute.
*The workout starts with the lift.
Metcon (2 Rounds for time)
2 x
1000 meter ski erg
rest 3 minutes
