The Long One

Sep 14, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

5 Double Push-up Inchworms

30 Hollow Rocks

20 GHD Hip Extensions

30 Air Squats

20 Banded Face Pulls

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Metcon (Time)

800m Run

30 Hang Power Snatch (95/65)

400m Run

30 Hang Power Cleans (95/65)

200m Run

30 Back Squats (95/65)

400m Run

30 Honest Push-ups

800m Run

30 Pull-ups
Choose a weight you can high hang cycle for 10+ reps on the power snatch. Scale Push-ups and Pull-ups so that you can do 10+ reps to open your first set as well.