CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 halos each way
5 single arm kneeling Arnold’s presses each arm
10 single leg ring rows
A: Barbell Strict Press (3×5 85% 2×8 70% of 3RM)
B1: Hand Over Hand Sled Drag (50’ AHAP x 3)
B2: Deficit, Pike HSPU [4″/2.5″] (*feet on box 5 x 3 *slowly lower)
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1000 meter row
100’ farmers carry 70/55
100’ handstand walk
100 double unders
Core: Metcon (No Measure)
3 x NFT
20 cable twists each direction
10 single leg p-bar push-ups each leg
