One more challenging EMOM…

Oct 18, 2017 | WOD

CrossFit ATR – CrossFit

Warm-up

15 Banded Low External Rotations

15 Banded T’s

0:30 Hollow Body Hold

15 Scap Pullups

15 Scap Pushups

15 Lunges/ leg

0:15 Hanging Hollow Body Hold

0:15 Hanging L-Sit

10 GHD Hip Extensions

Weighted Pull-ups (5-4-3-2-1)

Sumo Deadlift (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

EMOM x12

Minute 1: 12 Box Jumps (24/20)

Minute 2: 12 Pull-ups

Minute 3: 24 Cross Touches (Per side)

Emom x2:

Minute 1: Max Reps Box Jumps

Minute 2: Max Reps Pull-Ups
Score: Successful rounds completed + total reps of last 2 minutes.

Perfect Score: 12 + Max Rep Jumps + Pullups