EMOM Pump

Mar 7, 2017 | WOD

CrossFit ATR – CrossFit

Skill Development

Handstand Pushup Progressions and Limits

Metcon (AMRAP – Rounds)

21-15-9:

Bench, Calorie Row, Ring Dips

*100m sled push after each round
Bench:

Rx+ 155/105

Rx 135/85

Scaled- double push-ups

Sled Options:

270/180/140/90

Finisher

Metcon (AMRAP – Reps)

3 min AMRAP:

Strict Press (45/35)
50 reps: Adequate

75 reps: Great

100+ reps: Boss Level

Tanktop Bonus: Rx+

30 Cal Ski Erg (Time)

30 Cal Ski Erg