Front Squat + DU/Pull-ups/Burpee over Bar

Dec 30, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

8 minutes to complete…

2 Rounds of:

10/8 Calorie Bike

10 Banded Squats

10 External Rotations / arm (10/5)

8 Scap Pull-up into Oblique Leg Raises

THEN

3 minutes of Empty Barbell Points of Performance

Strength

Front Squat (Build to Heavy Single)

12 minutes

Front Squat (4×4 @ 80% of Single)

Together E2MOM (8 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

30 Double Unders

15 Burpee over Bar

10 Strict Pull-ups
Scale according so that everything can be done unbroken (or really close to it) in the first round. If 30 DU is something that takes more than 45 seconds, scale to double under attempts for 45 seconds OR 75 Single Unders.

Accessory Work

Metcon (No Measure)

Double KB Front Rack Lunge 3×10/leg

Superset with

4×10 DB Hammer Curls