CrossFit Armed – Armed Comp*
Warm-up (No Measure)
400m Run
+
2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 OH Press
5 Lunge + Lunge + Jumping Air Squat
GPP
A: Clean and Jerk (20:00 Build to a 3RM)
B: Metcon (Time)
400m Run
21 Hang Power Cleans (155/105)|(135/95)|(115/75)
300m Run
15 Hang Power Cleans
200m Run
9 Hang Power Cleans
Condition
Metcon (AMRAP – Rounds and Reps)
30:00 @Moderate Effort
1 Mile Air Bike
40 DU
12 GHD Sit-ups
Metcon (No Measure)
COOL DOWN-
1:00 Passive Hang from Bar
2:00 Prayer Stretch
2:00 Frog Stretch
