CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
10 Banded Lateral Steps each way
5 Banded Jump Squats
10 Banded Push Press Presses *front/back alt
3-5 Hip to Bar Beat Swings
A) : Back Squat (3×8 @60% of Training Max)
*Training Max is last week’s Heavy Single (6/21)
B: Push Press (Build to a Heavy Single*)
*Save today’s best as Training Max
C: HTFU 2 (Time)
50/40 Calorie Row
40 Chest to Bar Pull-ups
30 Shoulder to Overhead (135/95)
RX+
50/40 Calorie Row
40 Bar Muscle-ups
30 Shoulder to Overhead (165/105)
D: Metcon (6 Rounds for time)
200m Run @Moderate to Hard Effort
1:30 Rest
