Ring Dips, Power Cleans, and a Burpee MU buy-in

Aug 25, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

10 Walking Toe Touches

5 Double Pushup Inchworms

10 Scap Pullups

15 Banded Low Ext. Rotations / side

10 PVC Passes

10 PVC GHD Hip Extensions

1:00 PVC Front Rack Stretch / side

10 Good Mornings (45/35)

Strength

Power Clean (1 EMOM x 10)

Increasing weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

10 Ring Dips

10 Power Cleans (135/95)

* Buy-In: 15 Burpee Ring Muscle-ups
Sub 30 Double Pushup Burpees for the Burpee Ring Muscle-ups if needed.

Scale Ring Dips so you can start with 10 unbroken. Scale Ring Dips down to Bar Dips, Banded Bar Dips, Bench Dips, Pushups.

Power Clean weight should be a weight you can touch and go at least 5 on.