CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
10 X-band steps each way
10 banded good mornings
10 kettlebell strict high pulls each arm
10 feet together goblet squats
A: Paused Power Clean + BTN Split Jerk (2+2 x 4 *warm-up)
B: Squat Clean + Split Jerk (1 70% 1 78% 1 83% 1 88% 1 93-95% + HS)
C: Front Squat (build to 2RM)
D: Front Squat Clusters (2-2-2 x 3 80-85% of C)
Metcon (4 Rounds for reps)
4 rounds
90 seconds on clock:
10/7 calorie AB sprint
4-3-2-1 squat clean + thruster
185/125
AMRAP ring muscle-ups
rest 90 seconds
