10-31-18

CrossFit Armed – Armed Comp*

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A: Bench Press (10 50% 2×6 60-65% 3 70% 3 80% 1 85% 1 90% + HS)

Metcon (Time)

7-1

bar muscle-ups

1-7

box jump overs 36″/30″

Metcon (Time)

3 rounds

100 double unders

20 toes to bar

10 ring dips

Metcon (Calories)

10 minutes on clock:

bike for calories

every 12/10 calories 1 legless rope climb