Power Cleans + Rowing

Jun 12, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Inchworms

10 Air Squats

15 GHD Hip Extensions

10 Cossack Squats

5 Scap Pull-ups

10 RKBS (Heavy)

15 Banded Face Pulls

TOGETHER:

Empty Barbell Warm-up and Drills

Weightlifting

Power Clean

1 EMOM x 10

Increasing weight throughout

Metcon

Metcon (Time)

3 Rounds for time of:

1000/800m Row

15 Power Cleans (135/95)
20 minute timecap

If rowers run out, run 800m or bike 1.5 miles.