Complex EMOM + G2OH/Bike

Jun 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Pushup Burpees

15 PVC Passes

15 PVC GHD Hip Extensions

0:30 Hanging Hollow Hold

1:00 of Handstand “Stuff”

10 Good Mornings (45/35)

DONE TOGETHER (2x):

5 Deadlifts

5 Hang Power Cleans

5 Hang Squat Cleans

5 Power Jerks

5 Split Jerks

Metcon (Weight)

Every 2 minutes for 10 rounds of:

3 Deadlifts

3 Hang Squat Cleans

3 Jerks
Increasing weight first 5 rounds, same weight next 5 rounds

(its a complex!) all reps without resting the bar

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

5 Ground to Overhead (155/105)

10 Calorie Assault Bike
Bikes cannot be set near your barbell whereas it poses the risk of bouncing into the bike. Make sure to scale to a weight where you can employ a ‘relentless singles’ pace at the least.