Viper

Dec 1, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Inchworms

10 GHD Hip Extensions

15 Banded Ext. Rotations w/ Press

5 PVC Passes

10 PVC Overhead Squats

15 V-Ups

2 min ‘KB on Knee’ Ankle Mobility

1 min Pigeon Stretch / side

Weightlifting

Power Snatch

1 EMOM x 10, no sets to exceed 80% of 1RM Power Snatch

Metcon

Viper (Time)

For Time:

60/42 Calorie Row

50 Box Jump Overs (24/20)

40 Toes-to-Bar

30 Power Snatches (135/95)