High Level Skills Day

Jul 14, 2017 | WOD

CrossFit ATR – CrossFit

Metcon (AMRAP – Reps)

EMOM x8

1-3 Bar Muscleups

Rx+: Ring Muscleups
Total reps is your score. Perfect score: 24.

If you cannot perform the muscleup, but can perform strict pullup + dip, you will perform seated banded ring muscleups (new exercise).

If you cannot perform strict pullups or strict dips, you will perform 3 scaled versions of each EMOM.

Snatch (2 Touch and Go Reps EMOM x10)

Build up in weight the first 5 minutes, the last 5 minutes are all at the same weight. Make it as heavy as you can, form permitting.

Metcon (Time)

80 Calories on Assault Bike

BUT EMOM = 5 Burpees
Start on burpees. 8 minute timecap