Wall Balls + C2B Pullups/Box Jumps/Bike

Jan 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

2:00 of T-Spine Foam Rolling

10/8 Assault Bike Sprint

Perfect Lunge —>

Broad Jumps <---
20 Banded Squats

10 Scap Pullups

15 GHD Hip Extensions

10 Banded Ts, External Rotations w/Press

0:30 Hanging L-Hold

10 Wall Balls (HEAVY and to 11/10 ft.)

Wall Balls (11/10 ft.) (10 EMOM x10)

As heavy as you can, with minimum of 8 sets of 10 completed in EMOM format.

Muscle Endurance

Metcon (Time)

21-15-9

C2B Pullups

Box Jumps (24/20)

Assault Bike Calories
Scale so that 21 C2B Pullups can be completed in two subsets or less.