CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
15/12 calories ski erg
15/12 ball push-up
Metcon (10 Rounds for weight)
Bench Press x5 @RPE 8
KB Gorilla Row x12 (alternating reps)
2:00 Rest
Bench Press x5 @RPE 9
KB Gorilla Row x10 (alternating reps)
2:00 Rest
Bench Press x5 @RPE 10
KB Gorilla Row x8 (alternating reps)
2:00 Rest
Bench Press x3 @RPE 8
KB Gorilla Row x10 (alternating reps)
2:00 Rest
Bench Press x3 @RPE 9
KB Gorilla Row x12 (alternating reps)
*report bench press weight for each set
Metcon (7 Rounds for reps)
EMOM x 7
CTB pull-ups
Metcon (3 Rounds for time)
3 x 1000 meter row
rest 3 minutes
