Squats, Pull-ups, Double Unders

Jun 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Triple Unders or Crossovers

1:00 Wall Sit

10 High Five Squats

10 Cossack Squats

15 GHD Hip Extensions

15 Air Squats

Strength

Back Squat

Build to a heavy triple in 10 minutes then 3 reps every 2 minutes x 4 sets at 90+% of that triple.

Metcon

Metcon (Time)

55 Double Unders

15-12-9-6

DB Squats (50/35 per hand)

*every fail on the jump rope = 5 Air Squats
Scale to 110 Single Unders if you typically would mess up 3 or more times working to 55 Double Unders.

Rest

2 minutes

Metcon (Time)

400m Run

30 Pull-ups

400m Run

30 GHD Sit-ups
Log in total time elapsed since the start of the first metcon