CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karaoke down and back
10 plate Cuban presses
10 plate bent over flys
5 jump squats
10 pelvic raises
Power Snatch
minute 0 – 3 reps 80%
minute 2 – 3 reps 80%
minute 4 – 2 reps 85%
minute 6 – 2 reps 85%
minute 8 – 1 rep 90%
minute 10 – 1 rep 90%
Metcon (AMRAP – Reps)
AMRAP 9
3 hang power snatches 75/55
3 overhead squats
30 double unders
+ 3 reps to the barbell movements each round
