Pull-ups + Row/Squat/Pull-ups

Sep 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Bike

15 Wall Squats

10 Scap Pull-ups

15 Banded Face Pulls

15 Banded Pull Aparts

10 DB Rows / side (moderate-heavy)

20 Air Squats

10 Wipers / side

10 Scorpions / side

10 Hanging Hip Touches

Strength

Weighted Pull-ups (4-4-4-4-4)

15 minutes

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP of:

Calorie Row

–2 min Rest—

5 min AMRAP of:

Air Squats

—2 min Rest—

5 min AMRAP of:

Pull-ups
Score is total reps accrued. Denote the totals of each movement in comments.