CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 banded facepulls
10 stride crossover jumps
15 seconds supine grip hang from rig
A: Tall Snatch High Pull + Tall Muscle Snatch + Muscle Snatch (5 x 1+1)
B: Hang Snatch Pull + Muscle Snatch (2×2+3 55% 2×2+2 60%)
C: Power clean + hang squat clean
2×1 60% 1×1 70% 1×1 80% 3×1 85-90%
*%’s of last week’s Power Clean + Squat Clean Max
D: Front Squat (2×2 70% 2×2 80% 2×2 85%)
Metcon (Time)
7 rounds
10/7 calories AB
10 burpees
1 legless rope climb
Metcon (6 Rounds for time)
2 x 200 meter run
rest 90 seconds
2 x 400 meter run
rest 2 minutes
2 x 1000 meter run
rest 3 minutes
