Skills and a Metcon

Sep 30, 2016 | WOD

CrossFit ATR – CrossFit

Skill Development

Hips to Rings 2×5

Muscle Up Negatives 2×5

HSPU Negatives 2×5 (5 Second Negative)

Metcon

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rest 3:00

800m Run (Time)

Max Effort 800m Run