The Grind

Oct 14, 2016 | WOD

CrossFit ATR – CrossFit

Weightlifting

Bench Press (5 @75%, 3 @85%, 1+ @95%)

Core Development

3 Rounds:

15 Wipers

20 Russian Twists (20/14)

:25 Second Hollow Hold

Metcon

Metcon (Time)

4 Rounds:

20m Sled Push (270/180 additional)

2x40m Farmer’s Walk* (70/53)

200m Run

20 Minute Timecap
*any drop of the weights = 5 burpee penalty, immediately.