CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 X-band steps each way
5 dumbbell high pulls per arm
5 Bulgarian split squat with press per arm
A: Muscle Clean + Push Press (3+3 x 5 *unloaded bar *pause in dip)
B: Power Clean + Push Press (2×2@65%, 2×2@70%, 2×2@75% *of CJ)
C: Front Squat (5@65%, 5×5@70%)
D1: Strict Weighted Pull-ups (5×4 @1111)
D2: Weighted Bar Dips (5×4 @1111)
Metcon (Time)
21 thrusters 95/65
9/7/5 pull-ups/CTB/bar muscle-ups
15 thrusters 95/65
7/5/3 pull-ups/CTB/bar muscle-ups
9 thrusters 95/65
5/3/1 pull-ups/CTB/bar muscle-ups
