Bent Over Rows + 10 minute EMOM

Aug 24, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Double Unders

10 Inchworms

10 Scap Pushups

10 Banded Low External Rotations / side

10 Band Pull Aparts

10 PVC Passes

10 PVC GHD Hip Extensions

10 Wipers / side

10 Scorpions / side

1:00 Pec Stretch / side (coach’s choice)

Strength

Bent Over Row (10-10-10, then 3×10)

15 minutes

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10 mins

30 Double Unders

10 Alt. DB snatch (50/35)
Score: Rounds successfully completed