CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 straight arm banded lat pull downs
10 body rows
A: Prone barbell rows (10-8-6-4-2 *increase weight each set)
B: Landmine Press (12 reps per arm x 3 super set with 12 rows per arm)
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
2 rope climbs
10 handstand push-ups
12 GHDs
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15 toes to rings
50′ handstand walk
Metcon (3 Rounds for time)
3 rounds
800 meter run
rest 3 minutes
