CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ backwards crab walk
10 seconds L-sit hang
A: Barbell Strict Press (15:00 build to 3RM)
B: Barbell Strict Press (4 x 3@90% of A)
Metcon (7 Rounds for reps)
EMOM x 8
even: UB Strict CTB *pick # hit every set
odd: strict deficit HSPU 6″/4.5″ *pick # hit every set
Metcon (Time)
3 rounds
100′ handstand walk
25 GHD Sit-ups
100′ yoke carry 4/2
10 ring dips
5k Row (Time)
Max Effort 5k Row
