CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 strict dumbbell high pulls per arm
10 strict dumbbell presses per arm
20 GHD single leg reverse hypers *alt legs
A: Tall Clean + Tall Jerk (4×3+3 Light as primer)
B: Clean from Power Position + Power Jerk (4×2@65-70%)
C: Push Press + Split Jerk (15:00 Build to a Heavy 2+1)
D: Push Press + Split Jerk (4×1+1@90% of C)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon (20 Rounds for reps)
20 x
20sec Air Bike @95% HARD EFFORT for RPMs
40sec Recovery
*work at a TOUGH RPM you can maintain for 20sec, report working RPMs/set
