Rope Climb and Run / KB Snatch, GHDs, and Row

Jun 5, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

10 Banded Low External Rotations / side

10 Scap Pushups + 10 Pushups

10 Scap Pullups + 5 Strict Pullups

0:30 Front Plank + Side Plank / side

20 Air Squats

10 Band Pull Aparts

10 Strict Pullups

Bear Crawl –>, Burpee Broad Jump <--
200m run

Metcon (Time)

minutes 0-15

10 RFT

1-20ft rope climb

100m run
rx+ : 1-15ft legless rope climb, no jumping!

sub for rope climb: 10 pull ups/ring rows

Metcon (Time)

minutes 15-30

21-15-9 reps of

KB Snatches (24/16kg)

GHD Sit Ups

Calorie Row
* total kb snatches, not per hand

* done from the hang, can break up reps any way