Row, Bike & Snatch

CrossFit ATR – CrossFit

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Warm-up

30/25 Calorie Bike

Banded Monster Walk + Lat Steps

10 Scap Pull-ups

10 PVC Passes

3 Rounds:

10 Ring Rows

10 Russian KBS (AHAP)

50’ Single Arm KB Front Rack Carry /side

Bent Over Row (5-5-5-5-5)

Barbell Bent Over Row

Metcon (Time)

For Time:

1.5/1.2 Mile Bike

50 Ring Rows

30 Alternating Dumbbell Snatches (50/30)
RX+ 18″ Elevated Feet Ring Rows + 70lb DB Snatch

Mobility

2:00 PVC Lat Stretch

2:00 Couch Stretch (per side)