CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
5 Inch Worms + Push-Up
10 Up-Downs + Jump*
15 Light Band Pull Aparts
*Up-Down (aka- No Push-up Burpee): Jump the feet back and in with no Push Up, then jump with the arms OH.
A: Push Press (5×5 @70%* (of training max))
*Training max is from Heavy Single on 07/01
B: Paused, Split Jerk + Split Jerk (0:03 in dip) (4×2+1 @60-65% (of split jerk))
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Metcon (No Measure)
4 SETS FOR QUALITY
8 Single Arm Ring Rows/ Arm
10 Half Kneeling Banded Pallof Press/ Side
1:00 Banded Plank
-Rest As Needed b/t Sets-
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C: Metcon (Time)
3 rounds
500m Row
100′ handstand walk
Metcon (No Measure)
Optional Finisher
3 SETS
8 Plate Halos/Side*
25 Banded Straight-Arm Pull-Down
*Keep plate light
-Rest 1:00 b/t Sets-
