CrossFit Armed – Armed Comp*
Warm-up (No Measure)
7:00 ARMAP
7 Russian KBS
7 Kip Swings
7 Scap Push-ups
7 V-ups
7 Air Squats
Weightlifting
A: Back Squat (3×3@85%)
B: Hang Power Clean + Front Squat + Hang Squat Clean (1+1+1* EMOMx 8:00)
EMOM x 8 MINUTES*
1 Hang Power Clean
+
1 Front Squat
+
1 Hang Squat Clean
*Start Light and build to something Moderate.
GPP
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
7 Front Squats (165/115)| (135/95)|(95/65)
7 Toes to Bar
7 KBS (70/53)|(53/35)
7 Handstand Push-ups
BARBELL LOADING SET AS
RX | MAST | SCALE
Accessories
Metcon (Weight)
3 ROUNDS
12 Weighted Single Leg Barbell Hip Thrust*/ Leg
12 Front Foot Elevated Prisoner Split Squat Jumps (total)
-Rest as needed-
*Shoulders Elevated
