Back Squat + DB HC/Bike/Burpees

Jul 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

Banded March

Banded Reverse March

Banded Lateral March (both sides)

20 Banded Squats

10 Cossack Squats

10 Banded Glute Bridges

15 PVC GHD Hip Extensions

15 Band Pull Aparts

1:00 Couch Stretch (Per Side)

1:00 Pigeon Stretch (Per Side)

Back Squat (5×3 @ YOUR PICK)

8 Minutes to Build to a 3-rep of your choice (Ideal percentage would be between 80-90%)

Once you have a set weight: 3 reps E3M x 5

Metcon (Time)

2 Rounds of:

20 DB (or KB) Hang Squat Cleans (50/30)

20 Calorie Bike

20 Target Burpees (6/3″ above reach)
TIME CAP: 13 mins

Scale to weight you can perform at least 10 hang cleans unbroken

(only one DB)