CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
5 single arm front rack dumbbell squat each arm
5 dumbbell push presses each arm
A: Tall Power Clean + BTN Power Jerk (3+3 x 5 *empty barbell)
B: Power Clean and Push Jerk (3@60% 3@65% 2×2@70% 2×2@75% 3×1@80%)
C: Front Squat (4@75% 4×3@80%)
Metcon (Time)
3 rounds
15 Slam Balls (30/20)
5 Ring Muscle-ups
Metcon (AMRAP – Reps)
AMRAP 9
6 DB Hang Squat Clean Thruster (50/35)
6 Box Jump Overs (24/20)
9 DB Hang Squat Clean Thruster
9 Box Jump Overs
12 DB Hang Squat Clean Thruster
12 Box Jump Overs*
*start over from round of 6
