CrossFit Armed – Armed Comp*
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