CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20’ backwards crab walk
10 ring rows feet elevated on stability ball
A1: Kettlebell Incline Bench
A2: BTN Strict Pull-up (8 reps)
B1: Supine Grip Axel Bar Bent Over Row
B2: Dumbbell Lateral Raise + Cuban Press (8/8)
Metcon (Time)
7 rounds
top of every 2 minutes
1 shuttle run
1 legless rope climb
10 push-ups
Metcon (Time)
5 rounds
21/15 calorie row
3 bar muscle-ups
5 CTB
7 pull-ups
21 lateral burpees over the rower