CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
5 single arm kettlebell high pulls each arm
5 kneeling bottoms up kettlebell presses each arm
A: Hang Muscle Snatch + Power Snatch (4 x 2+1 *60%)
B: Snatch pull + power snatch (3 x 1+2 65% 5 x 1+2 70% EMOM)
C: Power Clean + Squat Clean ((2+1 75% 1+1 80% 1+1 85%) x 3 waves)
D: Front Squat (80-83%)
Metcon (Time)
100′ handstand walk
10 squat cleans 155/105
20 strict handstand push-ups
20 squat cleans 135/95
30 kipping handstand push-ups
30 squat cleans 95/65
Metcon (3 Rounds for time)
3 x
800 meter run
rest 3 minutes
