Pick your posion

Sep 23, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

10/8 Calorie Bike

5 Inchworms

15 GHD Hip Extensions

20 Air Squats

5 PVC Passes

10 Banded Ext. Rotations w/ Press

2 minutes Handstand Progressions

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Snatch + OHS

1 EMOM x 10

Increasing weight for first 5, same weight next 5

Metcon

Metcon (Time)

Rx:

5 Rounds of:

5 Overhead Squats (115/75)

80 Yard Shuttle Sprint (10-10-20-20-10-10)

5 Bar Facing Burpees

(Rest 1:00)

RX+ 155/105

Accessory Work

Metcon (AMRAP – Reps)

Play the Fish Game on the Rower. Post your score as the reps. Try as many times as you’d like!