Wednesday – 09/28/22

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

10 double kettlebell bent over rows

50′ double kettlebell overhead carry

10 back extentions

A: Strict Weighted Pull-ups (5 sets 5 reps)

B: Barbell Strict Press (use 3RM 2×5 70% 2×3 80% 1 set AMRAP 90%)

Metcon (Time)

3 rounds

300′ dumbbell farmers carry 50/35

20 deficit dumbbell push-ups

10 dumbbell push jerks 50/35

30 minute row for meters (Distance)