CrossFit Armed – CrossFit
Warm-up (No Measure)
6:00 AMRAP (empty bar)
5 Snatch RDL
4 Tall Muscle Snatch
3 Slow Hang Power Snatch
2 Snatch Balance
()
A: Metcon (Weight)
EVERY 1:30 x 8 SETS
1 Snatch Deadlift
+
1 Above Knee Hang Snatch High Pull
+
1 Below Knee Hang Power Snatch
+
1 Above Knee Hang Power Snatch
*Start light and build to moderate.
B: Metcon (5 Rounds for time)
EVERY 3:00 x 5 SETS
15/12 Cal Row
10 Bar Facing Burpees
5 Hang Power Snatch* (athlete’s choice)
*Moderate-heavy to heavy.
-Rest with time left on clock-
Metcon (No Measure)
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Down Dog
