CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ backwards crab walk
5-10 L strict pull-ups
10 back extensions
A: Bench Press (4 x 3-5 reps 83% *paused)
B: Close Grip Bench Press (4 x 6-8 75%)
C: Weighted Dips (5 sets 5 reps)
Metcon (Time)
4 rounds, for time
20 GHD Sit-ups
15 American kettlebell swings 70/55
40/30 Calorie Row
Metcon (Time)
600′ sled push *bodyweight
