Front Squats + Bench Press and a Short EMOM

Dec 18, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

15/12 Calorie Assault Bike

15 Banded Squats

15 Banded Low Ext Rotations

10 Scap Pushups

5 Double Pushup Inchworms

10 GHD Hip Extensions

10 KBx2 Front Squats

Guided Empty Barbell Front Squats

Front Squat (5@75%, 3@85%, 1+@95%)

15 minutes

Bench Press (5@75%, 3@85%, 1+@95%)

15 minutes

Metcon (AMRAP – Rounds)

EMOM x 6

Odd minutes: 20/16 Calorie Row

Even minutes: 10/8 Calorie Assault Bike
Score: Rounds Successfully Completed