Now that’s a LONG one!

Apr 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

100m Lunge

10 Scap Pullups

10 Scap Pushups

15 Banded Goblet Squats (light)

0:30 Hanging V-Hold (an Rx+ L-Hold)

15 KBS (moderate)

15 Wall Balls (20/14 to 11/10 ft.)

Metcon (AMRAP – Rounds)

EMOM x 35

Minute 1 – 2 Rope Climbs (15 ft.)

Minute 2 – 15 GHD Situps

Minute 3 – 15 KBS (70/53)

Minute 4 – 15 Wall Balls (20/14 to 11/10 ft.)

Minute 5 – Rest
Sub if no rope climb: 15 Pushups

Score: Rounds successfully completed. Perfect Score is 35.