Front Squats + Row

Apr 30, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

30 Banded Squats

10 Banded Low Ext. Rotations / side

10 Banded (wrists) Hip to Shoulders to Overhead

TOGETHER:

Front Squat Mobility

Strength

Front Squat

10 minutes to build to 80-90%, then every 2 minutes for 10 minutes 3 @ 80-90%

Metcon

Metcon (Time)

500m Row

21 Front Squats

1000m Row

15 Front Squats

500m Row

21 Front Squats

Rx: 135/95

Rx+:155/105
16 minute timecap

Staggered start if needed. Must be done in this order.