CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
0:30 Single Unders
10 Scap Pull-Ups
5 Single DB Front Squat
Weightlifting
Thruster (3-3-3-3-3-3*)
*Building across 6 sets to a 3RM
GPP
A: Metcon (No Measure)
SKILL PREP-
EVERY 2:00 x 6 SETS*
3 Strict Knees to Chest
3 Beat Swings
3 Kipping Toes to Bar
20-30 Smooth Double Unders
*Each set has a 1:30 cap.
B: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Metcon (No Measure)
COOL DOWN-
1:00 Thread the Needle /Arm
1:00 Banded Lat Stretch/ Arm
2:00 Saddle Stretch
