July 7, 2022

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

10 weighted V-ups

20′ backwards crab walk

10 seconds supine grip hang from bar

Bar Complex (goal is UB *scale reps)

3 bar muscle-ups into 5 CTB into 7 toes to bar


odd 3-5 UB chest to bars

even 5-7 UB toes to bar


5 minute bar-muscle up work

A: Bench Press (build to a 3RM)

B1: Bench Press (75-80% of A)

B2: Band pullaparts

Dips into Push-ups (10 bar dips directly into 10 push-ups *scale reps)

Metcon (Time)

4 rounds

20 GHDs

2 legless rope climbs

Metcon (3 Rounds for time)

3 x

1000 meter row

rest 3 minutes

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