5-2-18

May 2, 2018

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

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