Tin Man

Jan 9, 2020 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of:

5 Double Push-up Burpees

10 GHD Hip Extensions

10 Banded Low Ext Rotations / side

THEN

15 Empty Barbell Upright Rows

Strength

Bench Press (Build to a heavy 5)

15 minutes

Metcon

Tin Man (AMRAP – Rounds and Reps)

20 minute AMRAP of:

5 Bench Press @ BW

5 Power Cleans @ BW

Accessory Work

Metcon (No Measure)

3 Rounds of:

25 Banded Face Pulls (w/ pause)

10 Playboys / side (5/2.5)