CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 sled weighted face pulls
10 straight arm lat pulldowns
5 seated box jumps
A: Dip Snatch + Squat Snatch (3x 2+1 @55-60%)
B: Squat Snatch (3@70%, 2@78%, 2@83%, 2@88%, 1@93% + HS )
C: Squat Snatch (2@75-80% of B, EMOM x 5)
D: Squat Snatch (EMOM x 5 2 reps 83-88% of B)
E: Back Squat (4×3@85-90% of 3RM)
Metcon (Time)
100 double unders
15 power snatches 155/105
15 bar muscle-ups
Metcon (2 Rounds for time)
2 x
800 meter run
rest 3 minutes
