CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 straight arm lat pull-downs
5 body rows
10 hollowrocks
A1: Dumbbell Incline Bench
A2: Upright Barbell Row
B: Supine Grip Axel Bar Bent Over Row
Metcon (No Measure)
3 sets
3 bar muscle-ups 10 CTB 10 toes to bar *UB rest as needed
scale:
regular pull-ups
less reps of all 3
or
10 rounds of 3 CTB 3 toes to bar UB
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 strict pull-ups *any variety
10 push-ups
15 GHDs
20 calorie row
