CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ crab walk
10 ring rows
A: Prone barbell rows
B: Dumbbell Single Arm Bench Supported Torso Row (10 reps per arm)
Metcon (Time)
3-2-1
legless rope climbs
21-15-9
kipping handstand push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
100′ D-ball carry 150/100
50′ handstand walk *scale wall walks
200′ farmers carry 70/55
5 box jumps 36/30
100′ sled push 4/2
immediately into
Metcon (Time)
100/70 calories AB
every 2 minutes 12 GHDs
