Squats + KBS/Bike/Muscle-ups

May 7, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 of Assault Bike

1:00 Wall Sit

0:30 Perfect Lunge/ leg

5 Double Pushup Inchworms

15 PVC GHD Hip Extensions

15 Air Squats

10 Scap Pullups

5 Strict Pullups

10 Goblet Squats (moderate-heavy)

Guided Front Squat Work

Front Squat (5-5-5-5-5)

15 minutes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

21 KBS (71/53)

15 Calorie Bike

9 Bar Muscleups

Sub for MU: 9 Pullups + 9 Ring Rows
Scale so that all 21 KBS can be done unbroken. Only perform muscle-ups if you’re good at them. This is NOT the type of workout to be shooting less than 50%. There’s too many reps to be grinding through ‘chicken-wing type’ reps. Please scale accordingly.