CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 kettlebell high pulls each arm
15 Russian swings
5 kettlebell Arnold presses each arm
A: BTN Push Jerk (20 reps *unloaded barbell)
B: Squat Clean + Hang Power Clean + Power Jerk (3×1+1+2 60% 1+1+2 65% 3×1+1+2 70%)
C: Hang Power Clean (build to 3RM)
Metcon (4 Rounds for time)
4 rounds
15/12 HARD Air Bike calories
3-3-3 Hang Power Clean 70-75% of today’s Hang Power Clean 3RM
15/12 HARD Air Bike calories
rest 4:00
*bar must be dropped and picked back up after each triple
*post weight in comments
Metcon (Calories)
10 x
30 seconds ski erg for calories
30 seconds rest
