Cleans + Wall Balls/GHD Situps/Row

Apr 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds of:

5 Double Pushup Inchworms

10 GHD Hip Extensions

0:30 Hanging Hollow Body Hold

2 Rounds of:

15 MB Cleans (20/14)

0:30 PVC Front Rack Stretch/side

1 Round of:

0:30 each of Front/Side/Side Plank

10 GHD Situps

10 Pause @ Bottom Front Squats (empty bar)

Clean (1 EMOM x 10)

Build up in weight throughout.

Clean (1 EMOM x 10)

Build up in weight throughout.

Metcon (Time)

40-30-20-10

Wall Ball (20/14 to 10/9 ft)

GHD Situps

Calorie Row
20 minute timecap

Scale so that you can perform 40 Wall Balls within 2 minutes, 40 GHD Situps within 2 minutes, and 40 Calorie Row within 3 minutes.

If you cannot perform GHD Situps as Rx, you will perform weighted Situps.