CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 kettlebell halos each way
20′ backwards crab walk
10 bent over kettlebell rows each arm
A: Barbell Strict Press (15:00 Build to a 3RM for the day.)
B: Barbell Strict Press (3×3 @90% of A)
Metcon (30 Rounds for reps)
EMOM x 30
minute 1 – 15/12 calorie row
minute 2 – 12 GHDs
minute 3 – 7 CTB + 5 strict ring dips
*scale reps accordingly
