CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2:00 Row @EZ to MOD Effort
+
8:00 AMRAP (empty bar)
20 Single Unders*
8 Clean Deadlifts
8 Hang Clean High Pulls
8 Hang Muscle Cleans
4 Front Squats
4 Hang Power Cleans
GPP
Metcon (Time)
FOR TIME
150 Double Unders
50/40 Cal Row
30 Burpees
30 Hang Power Cleans (155/105)|(135/95)|(115/75)
30 C2B Pull-Ups*
150 Double Unders
50/40 Cal Row
*RX+ is 30 Bar Muscle-ups
Condition
Metcon (10 Rounds for time)
10 SETS
15/10 Cal Bike @Repeatable Effort
-0;30 Rest-
Metcon (No Measure)
COOL DOWN
-Foam Roll and Stretch Piriformis
-Foam Roll Upper Back
-Foam Roll and Stretch Lats
