CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
8 Barbell Strict Press
10 Alt. Step-ups
12 Scap Push-ups
100m Run
Weightlifting
A: Jerk Balance (3×3 @55-60%*)
*Starting with 2-3 sets at empty bar before working weight.
B: Push Press + Split Jerk (15:00 Build to a Heavy 1+1)
Gymnastics
Metcon (Time)
3 ROUNDS
100′ Yoke Carry 4/2
50′ handstand walk
25 GHDs
GPP
Metcon (5 Rounds for time)
EVERY 3:00, Each for TIme
10 Push Press (115/75)|(75/55)
15 Push-ups
20 Box Jump Overs (20)
Metcon (No Measure)
FINISHER-
3 ROUNDS, FOR QUALITY
12 Plate Lateral Raises
12-16 Banded Face-Pulls
(0:30 Straight Lag Calf Stretch/ Leg between sets)
