Row, Power Clean, Burpee Box Jump Overs

Apr 27, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

27/21 Calorie Row

5 Double Push-up Inchworms

15 GHD Hip Extensions

20 Banded Face Pulls

10 Banded Low Ext. Rotations / side

0:20 GHD Supine Hold

0:20 GHD Prone Hold

2:00 Lying V-Split (against wall)

2:00 Couch Stretch / side

Metcon

Metcon (Time)

3 Rounds

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs (24″/20″)

Round 1 – 135/95

Round 2 – 115/80

Round 3 – 95/65
21 minute timecap

Be prepared to share a box/rower and work in different order if needed for space/equipment availability

Finisher

Metcon (Time)

200m Walking Lunge
Knee sleeves would be nice!