OHS + Bar MU

Apr 26, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

20 Air Squats

10 Scap Push-ups

15 Scap Pull-ups

15 Banded Face Pulls

0:30 Hanging Hollow Hold

50 ft. Banded Walk

50 ft. Reverse Banded Walk

15 Banded (below knee) PVC OHS

5 Thighs-to-bar or 5 Big Kips

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Overhead Squat (2 EMOM x 10)

Building up in weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

2 Overhead Squat (115/75)

1 Bar Muscle-up

4/2, 6/3, 8/4,…
Sub for 1 Bar Muscle-up: 2 Strict C2B Pull-ups

Choose an OHS weight that you can rep for at least 10 in a row.