Tanktop Tuesday!

May 21, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Compare to 02/25/18

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Warm-up

5 Double push-up Inchworms

10 Wipers

:30 Side Planks

10 Cossack Squat

2 Rounds:

10 Scap Pullups

20 Ext Rot Low

10 Banded Hip to Overhead Presses (bands on wrists)

2 Rounds:

30 Meter Empty Sled Push

5 Pullups

15 Pushups

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Bench Press (135/75)

Strict Pull-ups

240 Meter Empty Sled Push

2-4-6-8-10

Bench Press (135/75)

Strict Pull-ups
This has a 22 Minute Cap!! To ensure you are going to make the time cap the opening 10-8-6-4-2 should be unbroken sets on the bench.

Sleds will be pushed in intervals of 30 meters down and back

RX+ Weight Pullups (15/5lb plate)

Bench Press (185/105)

Sled + 90/30lbs

Finisher

4 x Max Reps (8-15 Rep Range) of Banded Triceps Extensions