Pullups, Thrusters/Rope Climbs/Run

Dec 8, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

250m Row

10 Scap Pushups

10 Scap Pullups

15 Banded T’s and Low External Rotations (per side)

0:30 Heavy D-Ball Hold (on chest)

0:30 Ring L-Sit (Dip bar if not able to do on rings)

10 PVC Passes

10 PVC OHS (3-second pause @ bottom, each rep)

10 Wipers

3 Sided Plank (0:30 per side)

1:00 Handstand “Stuff”

Weighted Pull-ups (5-5-5-5-5)

15 minutes

Metcon (Time)

4 Rounds of:

15 Thrusters (95/65)

2 Rope Climbs (15 ft.)

200m Run
Scale to weight to be done with 15 consecutive, at least on the first couple of rounds. The rope climb sub is 3 hitches per climb or 3 Pullups + 3 Knees-to-Elbows per climb.