CrossFit Armed – Armed Comp*
Warm-up (No Measure)
Ido Portal Squat (on your own time)
+
3 x NFT
12 Banded, Pull Throughs
8 Clean Grip Cuban Presses
2 Sets of Alf’s Box Jump Drill
Warm-up (No Measure)
Ido Portal Squat (on your own time)
+
3 x NFT
12 Banded, Pull Throughs
8 Clean Grip Cuban Presses
2 Sets of Alf’s Box Jump Drill
A: Front Squat (build to heavy triple)
B: Front Squat Clusters (3-3-3 x 3 75% of A *20 seconds rest)
C: Power Clean (build to heavy single in 8 minutes)
D: Power Clean (AMRAP 3 2 TNG reps 75% of C)
rest 3 minutes
E: Power Clean (EMOM x 3 80% of C)
rest 3 minutes
Metcon (Time)
3 rounds
3 power clean singles 80% of C
12 toes to bar
