Muscle-ups then Run/Push Press/C2B

Aug 1, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

30 Walking Lunges

30 Hollow Rocks

10 Wipers / side

10 Scorpions / side

10 Scap Pullups

15 Band Pull Aparts

15 Palloff Presses / side

10 Banded Ext. Rotations w/ Press

10 PVC Passes

15 PVC GHD Hip Extensions

15 Push-ups

10 Cossack Squats

5 Strict Pullups

5 Big Kips

Metcon (No Measure)

EMOM x 10:

2 Ring or Bar Muscle-ups
Sub for Muscle-ups:

On each minute, complete: 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups

Metcon (AMRAP – Reps)

16 min AMRAP of:

3-6-9-12 . . . reps of

Push Press (115/75)

Chest-to-Bar Pull-ups

Buy-In: 1 Mile Run
Push presses start on floor. Scale so that you can complete 10 of each movement unbroken. If you cannot perform c2b pull-ups without assistance, scale to chin over bar pull-ups.

Score: Total reps completed.