Row/Gymnastics + Run/Bike/T2B

Nov 17, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

5 Rounds:

1 Minute Light

1 Minute Moderate

1 Minute Moderate/Fast

Metcon

Metcon (No Measure)

5 Rounds of:

300m Row

50% Unbroken Ring Muscle-ups
12 minute timecap

Sub Strict Pull-ups for RMU, same rules. If you cannot perform strict pull-ups without assistance, then do 10 hard banded strict pull-ups

Rest

3 minutes after timecap

Metcon (No Measure)

5 x 5-Minute Rounds:

400m Run

10/8 Calorie Assault Bike

15 Toes-to-bar