CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 stride crossover jumps
10 banded I,T,As
10 single leg reverse hypers
A: Power Clean (4×4 @55% with 2 pauses*)
*2 second pause @knee and then @power position
()
B: Squat Clean (wave 3x(3@60%, 3@65%, 3@70%))
C: Clean Pull (80%)
D: BTN Push Press (75%)
Metcon (Time)
3 rounds
25/20 calorie ski
50′ single dumbbell overhead walking lunges each arm (50/35)
100 double unders
()
Metcon (No Measure)
3 x
1 minute plank hold
:30 seconds back extensions
