CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
20′ backwards crab walk
10 single arm ring rows per arm
50′ sled drag or 10 back extensions
A: Bench Press (85% *paused)
B: Close Grip Bench Press (3 x 5-8 78%)
C1: Barbell Row
C2: Cable Tricep Extensions
Metcon (Time)
3 rounds
100′ D-ball carry 150/100
20 push-ups
60′ handstand walk
Metcon (Time)
40-30-20-10
GHDs
4-3-2-1
rope climbs
Metcon (Time)
3 rounds
1000 meter row
100′ sled push 4/2
