CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ backwards crab walk
10 seconds supine grip hang from bar
10 explosive step-ups
A!: Straight arm lat pull-down
A2: Wide Grip T-bar Row
B: Cable Tricep Extensions
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
6 pistols
4 strict HSPU
2 bar muscle ups
Metcon (Time)
3 rounds
2 legless rope climbs
50 double unders
20 dumbbell step-overs 50/35
50 double unders
Metcon (Time)
500 meter row
50 GHDs
1000 meter row
35 GHDs
2000 meter row
20 GHDs
