Squat + Squat Cleans/Run

Nov 7, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15/12 Calorie Bike

0:30 Perfect Lunge / leg

10 Walking Toe Touches

15 Wall Squats

15 GHD Hip Extensions

10 Goblet Squats (moderate)

10 Wipers / side

10 Scorpions / side

0:30 3-sided Plank

10 Good Morning to Squats (45/35)

Strength

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

17 minutes

Metcon

Metcon (Time)

4 Rounds of:

15 Squat Cleans (115/75)

400m Run
15 minute timecap

Choose a weight where you can do all 15 reps unbroken to start.