CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ backwards crab walk
10 ring rows
Metcon (3 Rounds for reps)
3 sets UB
9 CTB + 7 pull-ups + 5 strict pull-ups
rest as needed
*scale reps as needed
A: Paused, Close Grip Bench Press (5×3-5@80%)
B: Close Grip Bench Press (3×8-10 @73%)
Metcon (Time)
5 rounds
15 Ring Push-ups
15 GHD Sit-ups
50 double unders
5k Row (Time)
Max Effort 5k Row
*if you missed last week make it up today or any conditioning piece from last week or this you missed
