Power Clean, Lunge, Rope Climb

Feb 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

15/12 Calorie Bike

15 GHD Hip Extensions

Toy Soldiers —>

Walking Toe Touches

Broad Jumps and <--- (KB or DB)

Muscle Endurance

Deadlift (4 EMOM x8)

Warm up to a challenging weight and stick to it for all 8 minutes.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

5 power cleans (155/105)

10 walking lunges (155/105)

1 rope climb (15-ft.)
Lunge can either be front or back rack. Make sure to scale the weight so at the start, everything can be done unbroken relatively easy.