CrossFit Armed – Armed Comp*
A: Low Hang Muscle Snatch + Low Hang Snatch (10×2+1 (empty bar))
*Partition as needed
B: Snatch Pull + Squat Snatch (2@60% 2@65% 2×2@70% 2@75% 3×2@80%)
*Low Blocks (below knee)
C: Tall Clean (20 reps unloaded bar)
*Partition as needed
D: Squat Clean (2×2@60% 2@70% 2×2@75% 4×2@80%)
E: Paused Back Squat (2×3@65% 5×3@70%)
3sec Pause @Bottom
Metcon (Time)
21-15-9
ski erg calories
50′ sled push after each set 4/2 plates
Metcon (4 Rounds for time)
4 x
400 meter run
rest 2 minutes
