CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 banded facepulls
5 single arm kettlebell squats per arm
10 weighted pelvic raises *kettlebell
A: Power Snatch + Squat Snatch (2×1+1 60% 2×1+1 70% 3×1+1 80%)
B: Power Clean + Squat Clean (2×1 60% 1×1 70% 1×1 80% 2×1 85% 2×1 90%)
*%’s of week 5’s
*blocks below knee
C: Front Squat (1×2 80% 1×2 85% 4×1 90%)
Metcon (3 Rounds for reps)
3 sets
AMRAP strict HSPU into AMRAP kipping HSPU
rest as needed
Metcon (Time)
5-4-3-2-1
squat clean 185/125
burpee ring muscle-up
Metcon (Time)
AB 100/70 calories for time
