CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
5 Push-Up to Pike
10 Clean Grip RDL
20 Plank Shoulder Taps
5 Dip Cleans
Weightlifting
A: BTN Split Jerk + Split Jerk (5×1+1@70%)
B: 3 Position Power Clean (7×1+1+1 Building*)
mid thigh/above knee/floor
*Building to a Moderate to Heavy complex. Aiming to build HEAVIER than your weight for PART B. Complete a 0:30 Handstand Hold on Wall during rest period after every set of Cleans
GPP
Metcon (Time)
4 SETS
12 Hang Power Clean
15 Handstand Push-Ups
135lb/95lb 115lb/85lb 95lb/75lb
Metcon (No Measure)
FINISHER-
FOR QUALITY
5:00 Practice Handstand Hold, Handstand Wall Hold, or Bear Crawl
*Bear Crawl must be done with hips above the shoulders.
Condition
Metcon (5 Rounds for time)
5 SETS
30/21 Cal Air Bike @Moderate Effort
-1:00 Rest-
