Wednesday – 09/21/22

September 21, 2022

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

20′ backwards crab walk

5-10 L strict pull-ups

10 back extensions

A: Bench Press (4 x 3-5 reps 83% *paused)

B: Close Grip Bench Press (4 x 6-8 75%)

C: Weighted Dips (5 sets 5 reps)

Metcon (Time)

3 rounds

30 GHD Sit-ups

21 kettlebell swings 70/55

14 Ring Dips

Metcon (Time)

600′ sled push *bodyweight

Metcon (Time)

50-40-30-20-10

row for calories

AB for calories

handstand walk in feet

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