CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ backward crab walk *hips high
10 feet elevated body row
A1: Banded Lat Pull-downs (*kneeling)
A2: Banded Tricep Extensions
B: Hand over Hand Sled Rope Pull (3 sets 50′ *challenging weight)
Metcon (Time)
21-15-9
dumbbell box step-overs 50/35 per arm
CTB
toes to bar
Metcon (Time)
3 rounds
100′ sled pull backwards 4/2
100 double unders
5k Row (Time)
Max Effort 5k Row