Back Squat + Pullups/PowerSnatch/Row

Apr 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

5 Scap Pushups

5 Scap Pullups

5 Double Pushup Inchworms

15 GHD Hip Extensions

3 Rounds of:

5 Box Jumps (24/20)

10 Cossack Squats

15 Air Squats

10 PVC Passes

Back Squat (Build to a 1RM)

18 minutes

Metcon (Time)

5 Rounds of:

10 Pullups

10 Power Snatch (115/75)

10 Calorie Row

1 minute rest
Scale so all movements can be done unbroken and quickly, with the power snatches being at a ‘relentless singles’ pace at the least.