CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
10 Groiners
8 Up-Downs
8 Drop Squats
4 Muscle Cleans*
4 Slow Tempo Front Squats
*from below the knee
Weightlifting
A: Clean off Blocks (knee) (2-2-2-2-2*)
*starting @75% and building to a Heavy (NOT MAX) 2 for the day.
B: Front Squat (5@70%, 3@80%, 1@90%, 1@100%)
GPP
Metcon (Time)
4 ROUNDS
4 Hang Squat Cleans (115/75)|(75/55)
4 Lateral Over the Bar Up-Downs
-1:30 Rest-
2 ROUNDS
8 Hang Squat Cleans
8 Lateral Over the Bar Up-Downs
-Rest 1:30-
1 ROUND
16 Hang Squat Cleans
16 Lateral Over the Bar Up-Downs
(Score is Total Time Including Rest)
Accessories
Metcon (No Measure)
3 SETS
8-10 Wide Stance Seated Good Morning @3020;
-0:45 Rest-
8-10 Dumbbell Front Rack Reverse Lunge/ Leg @20X0
-0:45 Rest-
Metcon (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs + Lats
(No Measure)
