CrossFit Armed – Armed Comp*
Warm-up (No Measure)
Ido Portal Squat (on your own time)
+
3 x NFT
12 Banded Straight Arm Lat Pull-Downs
4 Kneeling Squat Jumps
*jump onto a bumper plate if possible
6 Single Arm KB Sotts Presses per Arm
A: Squat Snatch (*risers 2 x 3 60% 2 x 4 65%)
B: Back Squat (heavy double)
C: Back Squat Clusters (3-3-3 x 3 75% of B *20 seconds)
Metcon (Time)
3 rounds
400 meter run
7 ring muscle ups
50 air squats
7 ring muscle up
*scale reps
Metcon (Time)
3 x
45 seconds AB all out!
rest 3 minutes
