CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 stride crossover jumps
10 dumbbell incline Y raises
10 sumo stance inch worms no push-up
A: Muscle Snatch + Power Snatch + Squat Snatch (build to a heavy)
B: Squat Snatch (2×2@75%, 2×1@80% 2×1@85%)
C: Floating Power Snatch (6×1@65-70% Every 30sec)
D: Back Squat (5×2 @85-90% of Last Week’s Heavy 2)
Metcon (10 Rounds for weight)
EMOM x 10
odd: 3-5 weighted ring pull-ups
even: 3-5 weighted ring dips
Metcon (Time)
10 rounds
2 ring muscle-ups
4 pistols *alt legs each rep
8 kettlebell snatches *4 per arm then switch 70/55