CrossFit Armed – Armed Comp*
A1: Dumbbell Bench Press
Warm-up (No Measure)
3 x NFT
5 single leg ring rows per leg
5 single leg ring push-ups per leg
A2: BTN Strict Pull-up (4-6 reps)
B1: Supine Grip Axel Bar Bent Over Row
B2: Dumbbell Lateral Raise + Cuban Press (10 of each *superset)
Handstand walk obstacle course
Metcon (Time)
21-15-9
calories AB
CTB
Metcon (5 Rounds for time)
5 x
500 meter row
rest 3 minutes
perform 1-2 legless rope climbs and 10 dumbbell tricep extensions during the rest
