CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ backwards crab walk
10 ring rows
Ring Muscle-ups (EMOM x 7 pick # of reps)
A: Bench Press (5×3 @85% of 3RM)
B: Bench Press (2×8@70%)
Metcon (Calories)
3 sets
7:00 AMRAP
1-3 Rope Climbs
20 Slow Banded Upright Rows
10 Tuck-Up + V-Up*
30-45 sec Banded Plank Hold
With time remaining complete Max Cal Row/Bike/Ski…
-2:00 Rest-
Metcon (3 Rounds for time)
3 x
1500 meter row
rest 2 minutes
