CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS (Empty Bar)
0:30 Air Bike or Ski
5 Inch Worms
5 Standing Sots Press
5 Sots Press in Quarter Squat
5 Sots Press in Full Squat
5 Jumping Squats in Back Rack
10 Cossack Squats
Weightlifting
A: Snatch off Blocks (**above knee** 3-3-3-3-3)
*starting @70% and building to a Heavy (NOT MAX) 3 for the day.
Gymnastics
A: Russian Dips (4×6-8*)
*Compare with 08/23
B: Weighted Ring Dips (5×5)
GPP
B: Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Overhead Squat (135/95)|(115/75)|(75/55)
MIN 2 – 20/15 Ski
MIN 3 – 0:45 RKC Plank
LOADING LISTED AS
RX | MAST | SCALE
