CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 landmine press each arm
10 single arm KB high pulls each arm
Metcon (Time)
3 RFT
100′ farmers carry 70/55 per arm
100′ handstand walk
100 double unders
Hang Power Clean (build to heavy double)
B1: Strict Weighted Pull-ups (3 sets 5 reps)
B2: Weighted Ring Dips (3 sets 5 reps)
Metcon (AMRAP – Reps)
AMRAP 5
power cleans 225/155
rest 1 minute
Metcon (AMRAP – Reps)
AMRAP 5
ring muscle ups
rest 1 minute
Metcon (AMRAP – Reps)
AMRAP 5
bench 225/155
rest 1 minute
Metcon (AMRAP – Reps)
AMRAP 5
GHD situps
rest 1 minute
Metcon (AMRAP – Reps)
AMRAP 5
legless rope climbs
