11-02-22

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

20′ backwards crab walk

10 seconds supine grip hang from bar

A: Bench Press (*paused 90%)

B: Close Grip Bench Press (4×4-6 80%)

Metcon (Time)

3 rounds

40′ handstand walk

21 GHDs

3 rope climbs

Metcon (Time)

10 rounds

3 bar muscle-ups

5 strict HSPU

7 box jump overs 24/20

Metcon (5 Rounds for time)

5 x 500 meter row

rest 2 minutes