CrossFit Armed – Armed Comp*
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
or
EMOM 10
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
