A Nasty 30-rep Chipper

Mar 18, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Assault Bike

5 Double Push-up Inchworms

10 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

5 PVC Passes

10 Wall Squats

TOGETHER:

Instructor-led empty barbell work

Strength

Overhead Squat (5-5-3-3-2-2)

15 minutes

Metcon

Metcon (Time)

30 Chest-to-bar Pull-ups

30 Hang Power Snatch (95/65)

30 Handstand Push-ups

30 Overhead Squats (95/65)

30 Toes-to-bar

30 Shoulder-to-Overhead (95/65)
Scale so that you can start your first subset with at least 10 reps in each of these movements. Barbell should be light enough to high hang cycle on the snatch.