CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 straight arm lat pull-downs
20 banded hollowrocks
Metcon (No Measure)
5 rounds NFT
12 single arm kettlebell bench press *alt arms
12 kettlebell gorilla rows *alt arms
12 banded pull-aparts
12 banded overhead pull-aparts
rest 2 minutes
Metcon (10 Rounds for reps)
EMOM x 10
UB chest to bar – pick challenging but possible rep set
Metcon (Time)
5 rounds
3 bar muscle-ups
6 ring dips
9 toes to bar
12 GHDs
2k Row (Time)
Max Effort 2k Row
