Front Squats and a Row Sprint

Feb 15, 2017 | WOD

CrossFit ATR – CrossFit

Metcon (AMRAP – Rounds)

EMOM

First 3 minutes – 5 Front Squats @ 185/125

Next 3 minutes – 4 Front Squats @ 205/135

Next 3 minutes – 3 Front Squats @ 225/145

Next 3 minutes – 2 Front Squats @ 255/155

Next 3 minutes – 1 Front Squat @ 275/175
Score: Minutes successfully completed. Perfect score= 15. If scaling, choose 90% of your 1RM Front Squat for the last 3 minutes. Men will minus 15-20 lbs. each previous 3 minutes, women 5-10 lbs. each

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP of:

20 Cal Row

15 Push Press (95/65)

—2 min REST—

4 min AMRAP of:

20 Cal Row

15 Push Press (95/65)
In the second AMRAP, pick up where you left off in the first one. Yes, Rx Push Press is from the floor.

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg
IF you have the time, SPRINT! This is now listed under our benchmark metcons because we will be repeating this. Start tracking your data!