Back Squat + Wall Balls/BMU,C2B,Pull-ups

Jul 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

10 Scap Pull-ups

10/10 Single Arm KB Front Squats (light to moderate)

10 DB Rows (moderate to heavy weight)

1 Round:

10 Cossack Squats

15 Ext Rot + Press

:20 Ankle Stretch /side

Together:

5 Good Mornings (empty bar)

5 Pause Back Squats (empty bar)

Strength

Back Squat

Build to a heavy 5 in 12 minutes, then 4×5 @ 90% of that, every 2:30.

Total time: 22 minutes

Metcon

Metcon (Time)

For Time:

3 Rounds

10 Wall Balls (30/20 to 10/9 ft.)

5 Bar Muscle-ups

2 Rounds

15 Wall Balls

10 Chest-to-bar Pull-ups

1 Round

30 Wall Balls

20 Pull-ups
15 minute timecap

Wall Ball weight should be one which you can perform the first three rounds of 10 unbroken.

Sub for 5 Bar MU: 10 Strict Pull-ups