Double Strength with Front Squats and Pullups

Jan 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

200m Row

15 GHD Hip Extensions

200m Row

15 Banded Squats

10 Scap Pullups

20 Band Pull Aparts

30 Hollow Rocks

10 KBx2 Front Squats

10 Empty Barbell Good Mornings

10 Empty Barbell Front Squats (together, simon says style)

Front Squat (Build to a 1RM)

20 minutes

Front Squat (Build to a 1RM)

20 minutes

Weighted Pull-ups (Build to a 1RM)

15 minutes

Finisher

Choose one or both, depending on what you have access to.

1000m Ski Erg (Time)

1000m Row (Time)

Max Effort 1000m Row