CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
20′ backwards crab walk
10 ring rows
Ring Muscle-ups (EMOM x 7 pick # of reps)
*Pick a number of reps you can hit unbroken for each minute. Go with a drill if needed.
A: Bench Press (3×5@85% of 3RM)
B: Bench Press (2×8@70% (of 3RM))
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
1 D-ball Ground to Over the Shoulder 150/100
10 Hand Release T Push-ups
1 Legless rope climb
Metcon (Time)
3 rounds
25 GHDs
50′ handstand walk
100′ D-ball carry 150/100
Metcon (3 Rounds for time)
3 x
1500 meter row
rest 2 minutes
