Step up + Wall Ball/Power Clean/Burpees

Sep 14, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Bear Crawl

Reverse Bear Crawl

5 Double Pushup Inchworms

10 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

1:00 Front Plank

0:30 Chin-up Grip Hanging Hollow Hold

25 Wall Balls (20/14 to 11/10 ft.)

Strength

Weighted Step-ups (5-5-5, then 2×5 per leg)

15 minutes

Perform all 5 reps on one leg before moving on to the other. Start on your weaker leg.

Box Should be set so your knee is just higher than hip height.

Metcon

Metcon (AMRAP – Reps)

100 Wall Balls (20/14 to 10/9 ft.)

immediately into

1-2-3-4-5…

Power Cleans (135/95)

Burpees over Bar
10 minute timecap

Rx+ 11/10ft Wall Balls

165/115 Power Cleans

Score is the number of reps accomplished of 1-2-3-4… If you do not get to Power Cleans/Burpees, your score is zero.

Scale Wall Balls to a means of insuring 25 unbroken reps to start.