Tanktop Tuesday

Oct 2, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15/12 Calorie Bike

15 Scap Pull-ups

15 Banded Face Pulls

10 Wipers / side

10 Scorpions / side

10 Rope Knees-to-elbows

10 DB Rows / arm (moderate-heavy)

15 Wall Squats

5 Strict Pull-ups

25 Air Squats

5 Big Kips

1 Rope Climb (practice!)

Strength

Weighted Pull-ups (3-3-3, then 4×3)

15 minutes

Metcon

Metcon (Time)

100 Air Squats

4 Rope Climbs (15 ft.)

75 Air Squats

3 Rope Climbs (15 ft.)

50 Air Squats

2 Rope Climbs (15 ft.)

25 Air Squats

1 Rope Climb (15 ft.)
Intermediate Option

For time:

80 squats

15-ft. rope climb, 3 ascents

60 squats

15-ft. rope climb, 2 ascents

40 squats

15-ft. rope climb, 1 ascent

20 squats

Beginner Option

For time:

60 squats

4 rope climbs, lying to standing

45 squats

3 rope climbs, lying to standing

30 squats

2 rope climbs, lying to standing

15 squats

1 rope climb, lying to standing