October 26, 2022

CrossFit Armed – Armed Comp*

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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)


dumbbell box step-overs 50/35 per arm


toes to bar

Metcon (Time)

3 rounds

100′ sled pull backwards 4/2

100 double unders

5k Row (Time)

Max Effort 5k Row

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