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January 18, 2023

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

20′ crab walk backwards *hips up

5 single arm ring rows per arm

A1: Close Grip DB Bench Press

A2: BTN Strict Pull-up (6-8 reps)

B1: Supine Grip Axel Bar Bent Over Row (*pause 2 seconds at the top)

B2: Dumbbell Lateral Raise + Cuban Press (10+10)

Metcon (Time)

21 pull-ups

100′ sled push 6/4 plates

15 chest to bar pull-ups

100′ sled push 6/4 plates

9 bar muscle-ups

100 sled push 6/4 plates

Metcon (Time)

4 rounds

25 calorie ski

25 deficit push-ups 45/25 plates

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