4 Benchmarks in 1 Workout!

Aug 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Double Pushup Inchworms

10 Scap Pull-ups

15 Air Squats

15 GHD Hip Extensions

10 Pull-ups

10 aKBS

10 Wall Squats

15 Banded Ext. Rotations w/ Press

10 Banded Face Pulls

20 Wall Balls

Metcon (Time)

For Time:

Elizabeth

21-15-9 of Cleans (135/95) and Ring Dips

Helen

3 Rounds of 400m Run, 21 KBS (53/35), 12 Pull-ups

Fran

21-15-9 of Thrusters (95/65) and Pull-ups

Karen

150 Wall Balls (20/14 to 10/9 ft.)
25 minute timecap

Scale so that each individual workout is easy in terms of load and volume. Coaches will tell you expectations of each workout. Please do NOT try to PR any one of these workouts. This is scored as one workout, so pace accordingly.