Axel bars are back

Jul 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Cat Cows

10 Scap Pushups

5 Double Pushup Inchworms

30 Step Back Lunges

10 Walking Toe Touches

15 PVC GHD Hip Extensions

10 Wall Balls, 10 Pushups

15 Band Pull Aparts

10 Single-leg KB Deadlifts (light)

*13 min time cap

Strength

Axle Bar Deadlift (Build to a Heavy 5)

Deadlift with Axle Bar
Kearny Mesa location

15 minutes

Deadlift (Build to a Heavy 5)

Vista location.

15 minutes

Metcon

Metcon (Time)

3 Rounds of:

30 hang power cleans (115/75)

30 push-ups

30 wall balls (20/14 to 11/10 ft.)
*TIME CAP: 18 mins

Scale so that you can perform 10+ hang power cleans, 20+ push-ups, and 20+ wall balls unbroken.

**Challenge yoself: try for unbroken HPC and WB