Labor Day

Sep 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

30 Lunges

15 Scap Pull-ups

15 Band Pull Aparts

15 GHD Hip Extensions

15 Palloff Presses / side

15 Banded T’s and Y’s

10 Big Kips

15 Wall Squats

DONE TOGETHER:

10 Cossack Squats

10 MB Cleans

Metcon (Time)

100m Walking Lunge

50 Pull-ups

100 MB Cleans (20/14)

50 Pull-ups

100m Walking Lunge

Intermediate Option

75m Walking Lunge

25 Pull-ups

75 MB Cleans (20/14)

25 Pull-ups

75m Walking Lunge

Beginner Option

50m Walking Lunge

25 Pull-ups

50 MB Cleans (14/10)

25 Pull-ups

50m Walking Lunge
25 minute timecap