CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 sumo stance inch worms no push-up
10 single arm ring rows per arm
50′ double kettlebell front rack carry
A: Barbell Strict Press (heavy single)
B1: Barbell Strict Press (70% 6-8 reps)
B2: Barbell Roll-outs
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
60 double unders
120′ farmers carry 70/55
60′ handstand walk
Metcon (Time)
3 rounds
50/40 calorie row
30 burpees to target
20 handstand push-ups
