CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
10 Moose Antlers/ Side
10 Hollow Rocks
10 Supermans
Into…
3 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Tall Muscle Cleans
Weightlifting
A: Snatch (20:00 Build to a Heavy Single)
B: Snatch (5×1@50-60%*)
*50-60% of Weight of Part A. Goal is high-quality, crisp rep each time.
GPP
A: Metcon (Weight)
SKILL PREP
10:00 EMOM
MIn 1 – 2 Up Downs + 2 Beat Swings + 2 Strict or Kipping Pull-ups
Min 2 – 3 Power Cleans
(Building from Moderate @around 70% to Moderate-Heavy by feel)
B: Metcon (AMRAP – Rounds and Reps)
12:00 Running Clock
20 Burpee CTB Pull-ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Box Jumps (30/24)|(24/20)
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Box Jumps
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Box Jumps
*3:00 Hard Cap on Burpee CTB
