CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
100’ 1 arm farmers 1 arm overhead carry
switch
10 ring rows
Metcon (12 Rounds for reps)
EMOM x 12
Min 1- 4 strict handstand push-ups
*deficit if easy
Min 2 – 8 chest to bar pull-ups
*scale reps if needed
A: Barbell Strict Press (5×5@55-60% of jerk)
Metcon (4 Rounds for time)
4 rounds
30 double unders
15 GHDs
30 double unders
rest 2 minutes
Metcon (3 Rounds for time)
3 x
1200 meter row
rest 3 minutes
