CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 ROUNDS
100m Run
10 Leg Swings each Side
10 Scap Pull-Ups
10 Scap Push-Ups
+
2 ROUNDS
200m Run
12 Alt. Single Leg V-Ups
8 Knee Push-Ups
12 Up-Downs
Gymnastics
20 Ring Muscle-ups (Time)
20 Ring Muscle-ups for time
*Compare with 07/26
GPP
Metcon (AMRAP – Reps)
6 SETS
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Hand Release Push-up Reps)
*Weight Vest Optional
Accessories
Metcon (No Measure)
3 SETS
12-15 DB Up-Right
12-15 Dual DB Hollow Body Flutter Kicks
12-15 90/90 Legs Dual DB Skull Crusher
-Rest as needed between sets-
Metcon (No Measure)
3 SETS FOR QUALITY
16 Band Pull-Aparts
16 Alt. DB Slides
-Rest as needed b/t Sets-
