CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 ROUNDS (empty bar)
5 Barbell Strict High Pulls
0:10 Hold bottom of Front Squat* full grip on bar
5 Barbell Good Mornings
+
2 ROUNDS (light bar)
5 Tall Muscle Cleans
5 Tall Cleans
5 SLOW Hang Power Clean (0:05 from Mid-Shin to Turn-over)
A: Dip Power Clean (3×3 @60%)
()
B: 3 Position Squat Clean (5×1*@70-75%)
*1 Floor + 1 Knee + 1 High Hang each set
()
C: Heavy-Power Elizabeth (Time)
21-15-9
Power Clean (155/105)
Kipping Ring Dip*
*Scale as Band Assisted, Tall Jump Ring Dips or Box Dips
RX+
21-15-9
Power Clean (185/125)
Strict Ring Dip
