CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
30 seconds hold bottom of squat 45# barbell
20′ crab walk forwards
20′ crab walk backwards
10 ring rows
()
Front Squat (75%)
Squat Clean (Pause at knee 70%)
Squat Clean + Hang Squat Clean (80%)
Metcon (Time)
3 rounds
30 wall balls 20/14
20 toes to bar
10 front squats 185/125 from floor
Metcon (Time)
10 rounds
400 meter run
rest 1 minute
