CrossFit Armed – Armed Comp*
A: Barbell Strict Press (10 bent over dumbbell reverse flys after each set)
Warm-up (No Measure)
3 x NFT
20′ backwards crab walk
10 ring rows
50′ 1 arm overhead 1 arm farmers carry each arm
Metcon (10 Rounds for reps)
EMOM x 10
odd – 2-3 ball weighted bar muscle-ups 10/6
even – 2-3 strict deficit handstand push-ups 6″/4″
Metcon (3 Rounds for reps)
3 rounds
AMRAP unbroken toes to bar
rest as needed
Metcon (Time)
3 rounds
1000 meter row
1000 meter run
100′ D-ball carry 150/100
10 renegade rows 50/35
10 kipping deficit handstand push-ups 6″/4″
