CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 tall box jumps
10 single leg back extensions per leg
10 dumbbell high pulls each arm
A: Tall Power Clean (24 reps unloaded bar)
B: Paused, Power Clean [0:02 at knee] (2×2@65%, 2×3@70%, 2×3@75%)
C: Power Clean (build to heavy single)
Metcon (AMRAP – Reps)
AMRAP 8
power cleans 90% of C
20 minutes AB (Calories)
set the target time to 20:00
* total calorie
*report ave RPM + ave watts in comments
