Squat + Chipper

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

20 Banded (ankles) Monster Walking Steps

20 Banded (ankles) Lateral Steps / Side

1:00 Front Plank

15 Wall Squats

10 Wipers / Side

10 Scorpions / Side

0:30 Perfect Lunge / side

15 PVC Passes

15 PVC OHS

10 Good Mornings (45/35)

5 Good Morning to Squats (45/35)

5 Back Squats (45/35)

Back Squat (Build to a Heavy Quintuple)

That’s a heavy 5 for my laymen.

15 minutes.

Metcon (Time)

2 Rounds for Time of:

10 power snatch (75/55)

10 burpee box jump overs (24/20)

10 hang power snatch

10 burpee box jump overs

10 ohs

10 burpee box jump overs
16 minute timecap

Scale so that all movements can be done unbroken and with great speed to start.