11-16-22

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

20′ back wards crab walk

10 ring rows

A: Bench Press (*paused 95%)

B: Close Grip Bench Press (85%)

Metcon (25 Rounds for reps)

EMOM x 25

1 – 3/2 legless rope climbs

2 – 15/12 calories row

3 – 15 burpees

4 – 15/12 calorie row

5 – rest

Metcon (Time)

50-40-30-20-10

double unders

1/2 reps GHDs