EMOMday

Jul 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

10 Walking Toe Touches

15 Banded Low Ext. Rotations / side

15 Banded Face Pulls

10 PVC Passes

10 PVC GHD Hip Extensions

1:00 Handstand “Stuff”

Metcon (Time)

EMOM x 10 of:

12/10 Calorie Row (AFAP)
Score: Your slowest round

Metcon (Time)

Every 3 minutes for 5 rounds:

10 Pull-ups

10 1-arm KB Hang Power Clean and Jerk (71/53)

10 Burpees
Score: Your slowest round

Scale so that you can complete all 10 reps of each exercise in a row, with the hardest exercise being the KB Hang PC+Jerk. Each round, you must split the work with 5 reps per hand.